Detecting and Preventing Heat Related Emergencies
Summer is here and we all know what that means, increased exposure to high temperatures and humidity. Have you ever noticed how much your appetite decreases, your body fatigues and headaches pursue after a few hours in the sun? This is probably because you haven’t been taking the preventative measures to keep yourself hydrated. In order to keep hydrated you must consume water before, during and after exercise, especially when outdoors. Total body sweat loss up to 2% can account for a substantial 15-20% performance decrease! We must ensure an adequate intake of natural electrolyte sources as well as water to maintain healthy sugar levels for the body. This in turn, helps the body maintain proper fluid balance and muscle functioning. Excellent sources include coconut water, bananas, tomatoes and many other fruits and leafy greens. Eating a proper diet, consisting of decreased fat intake, and an increased fruit and vegetable consumption, will help promote fun in the sun.
Other important factors to abide by, when exercising in the sun:
- TAKE FREQUENT BREAKS! Allow your body the proper cool down time in between exercise intervals to maintain a healthy core temperature
- Wear light coloured, loose fitted clothing
- Ensure shady or indoor areas where cooler temperatures can be found
- Learn if you may be pre-disposed to heat related emergencies by taking a look at your family history and talking to your family physician
- If possible wear water repellent synthetic gear
- Avoid alcohol consumption, as it further dehydrates your body!
- Apply an SPF of at least 30 before exposure to sun, and reapply after excessive sweating or swimming
- HYDRATE, HYDRATE, HYDRATE! If taking part in outdoor activities lasting longer than 1 hour try drinking drinks consisting of half water and half electrolytes (i.e. half Gatorade, half water)
- EXTRA CAUTION: young children, the elderly and anyone with high blood pressure or any mental or physical illnesses needs to take extra precautions when out in the heat.
So with these tips in mind, go out and continue to have fun in the sun!