Special Report: Staying Cool and Hydrated on Hot Summer Days
The summer season is upon us and it's time to think about preventing dehydration and heatrelated illness. Did you know that about 318 Americans die every year of heat-related illnesses, according to the Centers for Disease Control (CDC)? The sad fact is that most of these deaths are preventable -- if the victims understood the realities of dehydration and heat-related illness more clearly. Regular exercise, often done outdoors, is just as important during the hot months of summer as it is during the cooler seasons. Unfortunately outdoor activities often place people at serious risk of dehydration which can lead to other heat-related illnesses including -- heat exhaustion -- heat stroke -- and in severe cases, death. Millions of Americans are at risk for heat-related illnesses; however, the risk is significantly increased for 4 groups of our population.
Those most at risk include:
Children: When summer vacation from school arrives, most children spend a great deal of time outdoors being active. Because children have a larger surface area in relation to body mass, they often gain heat faster than adults when the outside air temperature is higher than body temperature.
Athletes and exercisers: People who spend hours training and competing in the hot summer sun often do not have an adequate intake of fluids to make up for the loss of fluids caused by their activities.
Outdoor workers: Workers such as landscapers, construction crews, police officers, postal employees, and others who spend most of their days in the heat often have little time for bathroom breaks or for drinking fluids, as a result these workers may not consume enough fluids during their workdays.
Elderly people: There is a fine line between how heat affects most adults and how is can affect the elderly in a more profound way. It's is extremely important for senior citizens to practice a gradual acclimatization to heat that puts emphasis on hydration.
Is Your Body Acclimatized to Heat?
How many of you think, "I'm used to the heat; it doesn't affect me?" That statement may seem common sense; however, nothing could be further from the truth when it comes to heat-related illness and dehydration.
Being 'used to' the heat or 'acclimatized' is necessary for the body to perform in hot, humid conditions without overheating. But acclimatization increases your need for fluid to match the increase in sweat rate, which puts you at higher risk for dehydration and heat illness.
How does one acclimatize their body to heat? It takes about 10 to 14 days of working or exercising in the heat for your body to adjust or become acclimatized. You should cut down on the intensity of your exercise or activity during these first days. Once your body is heat acclimatized, the amount of sweat you produce, and other total body fluid losses, increases because you sweat sooner and more than before you became acclimatized.
The good news about summer heat is that staying healthy is as easy as becoming educated about your body's need for fluids, and the signs and symptoms of dehydration which can lead to heat-related illnesses such as heat stroke and heat exhaustion.
Drinking for Hydration
The best time to consume fluids is before you are thirsty -- by the time you are thirsty, your body is already dehydrated. It's best to drink on a schedule when it is hot outside. Avoid drinks containing caffeine or alcohol while in the sun or heat. These types of drinks stimulate the production of urine thereby promoting dehydration. The best drinks are water, or one of the many flavored sports drinks that are on the market.
The best time to consume fluids is before you are thirsty -- by the time you are thirsty, your body is already dehydrated. It's best to drink on a schedule when it is hot outside. Avoid drinks containing caffeine or alcohol while in the sun or heat. These types of drinks stimulate the production of urine thereby promoting dehydration. The best drinks are water, or one of the many flavored sports drinks that are on the market.
How to stay cool and avoid heat-related illnesses
To keep it cool, keep these basic precautions in mind:
1. Take it slow. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.
2. Drink plenty of fluids. Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you're working out — even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.
3. Dress appropriately. Lightweight, loose fitting clothing like dry fit or coolmax promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.
4. Avoid midday sun. Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.
5. Wear sunscreen. A sunburn decreases your body's ability to cool itself. Sunglasses also act to protect your eyes.
6. Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
Stay Cool and Safe!
