It’s hot!   It’s really hot!!  I hope all of you are using common sense when it comes to activity in the heat.  If you are like me and really enjoy activity outdoors, here is some information to keep you safe as the temperatures soar.

First and foremost if you MUST be in the heat, drink.  It sounds simple and obvious, but I can’t stress it enough.  As a matter of fact, our bodies cannot cool effectively if we don’t have enough fluid on board.  Warm blood from our core is taken to the surface where our sweat glands release warm sweat to the skin.  In the process of evaporating from our skin, the heat is released and our bodies cool. 

If we don’t stay well-hydrated, there is less blood volume and thus not enough sweat to meet the cooling needs.  The body stops sweating, causing a rise in core temperature.  When humidity is high, evaporation is inhibited and this too can cause a rise in core temperature and even interfere with proper sweating.  Eventually, and sometimes quickly, this results in heat exhaustion and possibly heat stroke. 

To avoid this dangerous and life-threatening scenario, DRINK!  If in the heat for more than a few minutes, drink plenty of water.  Drink plain water if you are doing moderate intensity activity for up to an hour.  If active in the heat or exercising for more than an hour drink Gatorade or other sports drink with electrolytes and carbohydrates. 

You should drink enough fluid before exercise that urine is clear.  If it is dark yellow, you may be dehydrated.  During exercise, drink 6-12 ounces every 20 minutes.  Then after activity, replace fluids by drinking 16-24 ounces of fluid for every pound of weight lost from the activity.  Drinking very large quantities of plain water can be dangerous, so be sure to follow the above guidelines regarding sports drinks as needed.

The most important tip regarding exercise in the heat is to take it indoors.  Use indoor exercise equipment when possible to avoid stressing your body and risking heat stroke.  People with chronic illnesses like Diabetes, children and the elderly should keep in mind that the body will handle the heat poorly.  You will cool less effectively and will suffer greater adverse effects and will experience them sooner with the heat than the rest of the population.

Exercise is optional and sports are as well, so think before being active in the heat.  Coaches need to be aware that practices need to be modified as soon as the temperature is over 65 degrees.  Modification means breaks, fluids, and more breaks.  Games and practices need to be cancelled altogether if temperatures are in the 80’s and humidity is high.  The American College of Sports Medicine has published a paper on exertion in the heat that would be a great resource for coaches and athletes.  For the rest of us, if you can avoid the heat, do so.  If you must work in the heat, take plenty of breaks, drink fluids, wear lightweight clothing, seek the shade, stay well-fed and “buddy up”.

The signs of heat illness need to be recognized quickly and a cool environment and emergency services need to be employed immediately.  If you or someone else experiences any of the following in the heat, get help:

Dizziness, irrational behavior, headache, fatigue, vomiting, diarrhea, seizures, hyperventilation, decreased muscle coordination, muscle twitching, muscle cramps, intestinal cramps, or just not feeling well in any way.

The bottom line is, although activity is a healthy behavior, activity in the heat can be dangerous.  Watch out for yourself and keep an eye on the elderly, the children and pets in your neighborhood as well.  Most importantly, share this information.  It may save a life.