Heat and humidity combined with athletic exercises make the body work hard to cool itself and maintain normal body temperature (98.6°F). The main way the body cools itself is by cooling the skin through sweat evaporation.

As the humidity climbs, the rate of evaporation is impeded. Also, when the outside temperature is very high (99°F), the body is actually being heated by the environment.

The body’s cooling system continues to work and more body water is lost. A combination of these three elements can and has been fatal.

Youngsters tend to sweat less then adults, so their bodies can heat up more rapidly.

The More Water The Better
A person’s normal thirst is not adequate to replace that which is lost in hot weather. The rule is the more water the better. At minimum:

1. Drink cool, plain water before, during and after exercising, training or competition.
2. To avoid dehydration, drink 1 to 2 cups of water before activity, and ½ cup to 1 cup of water every 10 to 15 minutes during activity.
3. After exercising, training or competition, drink 5 to 6 large glasses of fluid.
4. Avoid salt tablets since they draw water into your stomach and away from working muscles.
5. Avoid beverages containing caffeine, sugar or alcohol.

1. Prepare for heat by starting with short training sessions, ensuring that there is plenty of rest in between them.
2. Avoid exercising, training and competition in the hottest part of the day (from 10:00 a.m. to 3:00 p.m.).
3. Make sure that clothing is light-weight like shorts and short sleeve shirts.
4. Include a variety of fruits and green salads in your diet. They help replace many of the electrolytes that have been lost.

1. Progressive weakness, inability to work and decreased appetite.
2. The skin is usually moist and/or clammy.
3. The pulse may be weak and slightly more rapid than usual.
4. The person is usually conscious, but it is not uncommon for fainting to occur.

1. Dizziness, weakness, confusion and/or euphoria.
2. Unconsciousness may occur with little warning.
3. A very high temperature (105°F).
4. The skin will be hot and dry and may appear flushed.

1. Remove outer garments
2. In the coolest place available, apply ice massage and ice packs, especially to the outside of the neck, abdomen, groin, armpits, back of knees, and bend of the elbows.
3. Give cold water to drink.
4. Keep out of heat for the rest of the day.
5. Take immediately to the hospital if complications develop.

1. Remember protection on hazy days and for swimming outdoors. Clouds and water still allow between 70 and 80 percent of the sun’s ultraviolet (UV) rays to penetrate.
2. Choose and apply an effective sunscreen or sunblock containing protecting ingredients that absorb damaging ultraviolet rays.
3. Pay special attention to areas that burn easily – nose, lips, face and shoulders.
4. Match the sunscreen’s Sun Protection Factor (SPF) to the individual’s skin type.
5. Remember to reapply sunscreen after swimming or excessive perspiration.

Your friends at Camelback Mountain Sports Medicine

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