Fitness Facts: How to beat the heat

April 24, 2018 / by / 0 Comment

Connie Colbert

By Connie Colbert
Director, Canyon Health and Wellness Clinic

As the temperature begins to rise, so do heat-related illnesses.

Prevention is key!

Tips from the Center for Disease Control (CDC):

  • Wear lightweight, light colored clothing that is loose fitting.
  • Stay in air-conditioning as much as possible.
  • Limit outdoor activities to when it is coolest, such as early morning or evening. If exertion makes your heart pound in the heat. STOP, get to a shady area and rest.
  • Drink more fluids (non-alcoholic). Do not wait until you are thirsty to drink.
  • Avoid hot and heavy meals.
  • If you are going to be in the heat, do not drink liquids that contain caffeine, alcohol or large amounts of sugar. These cause you to lose more body fluid.
  • If you are planning an outdoor event ahead of time, hydrate the day before and during the event.
  • Check the news for extreme heat days and plan indoor activities.
  • Avoid very cold drinks; they might cause stomach cramps.
  • NEVER leave anyone in a vehicle.
  • If you need to be in the heat or exercise outside, limit your amount of outside activity and drink 2-4 glasses of cool, non-alcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat, but remember to limit the ones with a large amount of sugar.
  • Always take a buddy if you are hiking, working out or going to be in the heat for long periods of time. Check in with each other throughout the event.
  • Rest in shady areas.
  • Wear sunglasses to protect your eyes, a wide-brimmed hat and sunscreen of SPF 15 or higher (make sure you purchase one that protects against UVA/UVB rays).

If you start to experience symptoms while you are in the heat, such as dizziness, headache, muscle spasms or confusion, you might be experiencing a heat-related illness.

For more information and specific treatment, see what the CDC has to say:

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