Drink water, not alcohol or liquids with plenty of sugar

As people take time out to enjoy the summer and have fun in the sun, it is important to remember that extended physical activity can result in heat-related illnesses and to take appropriate precautions.

According to the Centers for Disease Control and Prevention, 8,015 people in the U.S. have died from excessive heat exposure during the period 1979-2003. In 2001 alone, excessive heat exposure was the primary cause in 300 fatalities.
 
Heat-related illnesses occur when the body cannot compensate for the heat (both outside and within the body). The normal cooling mechanism is sweating, but when outside heat is high and people engage in physical activity the sweating mechanism gets overloaded. Body temperature may then rise; in some cases, to levels high enough to cause damage to the brain and sensitive organs.

Deaths and illness due to heat stress are preventable. People should know who is most vulnerable and what safety measures can be taken.

* Those at greatest risk are the very young, the elderly, and individuals having chronic diseases or mental illness

* Those who engage in strenuous physical activities in hot weather

When heat-related illness occurs, make sure the person gets prompt and appropriate medical care.

Safety Tips:

* Start physical activity gradually. Instead of going full tilt immediately, take things slowly. A gradual increase in the level and duration acclimatizes your body to the heat better.

* Schedule adequate rest breaks. The rest periods should be included in your physical regimen. Make sure you get properly rested at key intervals between exercise sets. Ensure you get a good night’s sleep the day before the scheduled activity, to lower the risk of heat illnesses.

* Drink adequate amounts of liquid. Staying properly hydrated is very important. Make sure to drink water or other sports drinks at least 15 minutes before you start the physical activity. Replenish the liquids as needed during the activity, especially when temperatures are high. One indicator of dehydration is when your urine changes color to something like darker apple juice instead of light lemonade.

* Never force yourself. Always listen to your body, and be aware of trouble signs. If you do not feel 100 percent well, consider reducing intensity and/or duration of the activity, e.g. brisk walking instead of jogging. If symptoms of impending illness are manifest (e.g., feeling nauseous, feverish, or very tired), do not exercise for the day. Such conditions lower your heat tolerance and raise the risks of excessive heat.

* Never drink alcohol or liquids with plenty of sugar. These trigger your kidneys to dispose more body fluids. Stay away from very cold liquids to prevent stomach cramps.

* Drink liquids that help replenish salts and minerals.