http://www.newsday.com/news/health/the-daily-apple-1.4760551/tips-for-exercising-in-the-heat-this-summer-1.8357653
While the Long Island summer months tend to breed an eagerness to
exercise outdoors, people should also be aware of the potential for a
heat-related emergency.
Even though our bodies contain a natural cooling mechanism --
perspiration -- it can still overheat and lead to heat stroke, a
potentially deadly condition.
Heat Stroke, the point when organs begin to fail and shut down, is
normally the final act within the sequence of heat-related illnesses,
such as heat rash, heat cramps and heat exhaustion, said Robert Bristol,
assistant athletic trainer at St. Joseph’s College in Patchogue.
“It is important to recognize these signs when they appear and immediately stop activity,” he said.
Bristol said a person suffering from a heat-related illness should
immediately be moved to a cooler area, hydrated, and subjected to
“active cooling” with cold-water immersion, ice packs or cold towels.
“This active cooling will reverse the negative effects on your
internal organs, cardiovascular and neurological systems,” he said.
There are several ways a summer exerciser can help prevent
heat-related ailments, such as avoiding strenuous outdoor exercise
during the hottest times of the day -- 11 a.m. to 4 p.m. -- wearing
loose and light-colored clothing, applying sunscreen with a minimum SPF
of 15 and drinking at least 2-4 glasses of water per hour during extreme
heat, according to the New York State Department of Health.
Thirst can be a sign of dehydration; so don’t wait until you’re
thirsty to drink. A great gauge for measuring your hydration level is by
noting your urine color -- generally, the lighter the urine, the better
hydrated you are. But keep in mind, supplemental vitamins may alter the
color.
“We lose water quickly during the summer,” said biochemist and
certified nutritionist Dr. Yu-Shiaw Chen, of Long Island Nutrition. “It
is important to replenish your water and fluid intake as you go through
your hot days. [When] you’re dehydrated, you also lose water soluble
vitamins and minerals, so replenish them while you can.”
Bristol agrees: “Dehydration is a main contributor to the onset of
heat illness, which not only will be detrimental to your fitness goals,
but also life threatening.”
The state department of health offers the following tips to help identify heat illnesses:
Heat Rash: Skin irritation that looks like a red
cluster of pimples or small blisters. Keep the affected area dry, and
have the person use talcum powder to increase comfort.
Heat Cramps: Loss of water and salt from sweating
causes cramping. Signals are abdominal and leg muscle pain. Relief can
be found by applying firm pressure on cramping muscles or gentle
massages.
Heat Exhaustion: Heat exhaustion most often occurs
when people exercise too heavily in warm, humid places where body fluids
are lost. Signals include cool, moist, pale or flushed skin; heavy
sweating; headache; nausea or vomiting; dizziness and exhaustion.
Heat Stroke: Heat stroke can be life threatening.
Body temperature can rise and cause brain damage; death may result if
the individual is not cooled quickly. Signals include hot, red and dry
skin; changes in consciousness; rapid, weak pulse and shallow breathing.