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Beat the Summertime
Heat
Many people suffer
from heat illness in the summer, especially during July and August,
the hottest months of the year. Heat illness is a very serious,
life threatening, medical emergency, which can be prevented by
following basic guidelines and being aware of signs and symptoms.
If someone is experiencing symptoms of heat illness, take him/her
to a cool, shady place and provide plenty of liquids. Serious
cases require medical attention, so it's important to seek help
as soon as you can. There are 3 major types of heat illness:
Heat cramps
are muscular pains and spasms due to heavy exertion, and an early
indication that the body is having trouble with the heat. Symptoms
of heat cramps are severe pain and cramps in the legs and abdomen,
faintness or dizziness, weakness, and profuse sweating. Get to
a cool place, stretch lightly, and replenish fluids.
Heat exhaustion
occurs when one is exposed to heat for a prolonged period of time.
The body may become overwhelmed by heat when its mechanism (sweating)
for keeping cool breaks down. Symptoms of heat exhaustion include:
nausea, dizziness, weakness, headache, pale and moist skin, heavy
sweating, weak pulse, vomiting, and disorientation. This requires
immediate attention! Cool off and hydrate quickly.
Heat stroke,
unlike heat exhaustion, strikes suddenly and with little warning.
When the body's cooling system fails, the body's temperature rises
quickly. Heat stroke can be life threatening! Signs of heat stroke
include: very high body temperature, hot, red skin, lack of sweating,
shallow breathing, fast pulse, confusion, and changes in consciousness.
Call 911 and obtain medical care immediately! Any delay could
be fatal. Cool the body any way you can, such as removing clothing
and using ice bags. Fan the person and spray with cool water.
If he or she is awake and able to swallow, give fluids.
Preventing Heat Illness
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Drink
plenty of fluids every 15 minutes (drink 16-20 oz/hour).
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Know
that once you are thirsty, you are already dehydrated.
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Do
not exercise vigorously during the hottest time of day (midday).
Try to train closer to sunrise or sunset.
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Warm
up properly before exercise. A warm-up gradually increases your
body temperature, allowing the sweat mechanism to kick into
place.
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Wear
light-weight, light-colored, loose clothing.
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Always
wear sunscreen!
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Wear
a hat that provides shade and allows ventilation.
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Do
not drink alcohol or caffeinated beverages before or after exercise,
because they increase the rate of dehydration and make conditions
worse.
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Stop
exercising if you feel dizzy, weak, and/or sick, and try to
cool off.
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