Tips To Beat Heat Illness
Heat illness is an accumulation of body heat when the bodys ability to cool itself is overwhelmed. The different types of heat illness’ are: heat cramps, heat exhaustion, and heat stroke (most serious and can be potentially fatal). According to the Gatorade Sports Science Institute heat illness symptoms do not progress from one to the next.
Dehydration is a risk factor developing a heat illness. Exercise or increased physical activity in a hot, humid environment can bring about significant dehydration in as little as 30 minutes. The way the body’s thirst mechanism works is that once you have a dry mouth and feel thirsty……you are dehydrated.
To avoid heat illness follow these tips:
· Wear loose fitting, light colored clothes to promote heat loss
Do strenuous activity/exercise in the early morning or late evening, and avoid the hottest times of the day.
· When exercising outside try to stay in shaded areas as much as possible
· DRINK UP WHEN ITS HOT AND WHEN ITS NOT!!
Before exercise drink at least 16oz of water
Drink at least 7-10oz of water every 10-20 minutes during activity/exercise
· Water is the best choice for rehydration! If you want a sports drink choose cool, lightly sweetened, flavored beverages with sodium (like Gatorade) when possible. If water is only available drink early, drink often!
· Avoid drinking beverages containing caffeine. These can further progress dehydration.
· Limit carbonated beverages and fruit juices during exercise since they can upset stomach.
source: Gatorade Sports Science Institute, American College of Sports Medicine
Andrew Held, BS, CSCS, NSCA-CPT, ACSM, is the Wellness Coordinator for Jefferson Memorial Hospital
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