After a cold and snowy winter, the summer temperatures came on fast. Summer activities --
whether it be running, tennis, baseball, bicycling, volleyball, badminton or any other outside exercise -- can be hazardous as there is the danger of dehydration.
Sweat is the body's cooling system and when we are physically active in the heat, we can lose as much
as two quarts of fluid in an hour. If one continues to exercise without adequate cooling, our body temperature rises. An elevation in body temperature may trigger heat illnesses, such as heat cramps or
heat exhaustion. A dangerously high body temperature of more than 104 degrees Fahrenheit can lead
to heat stroke.
Heat cramps will usually affect the stomach, arms and calf muscles. Heat exhaustion will produce dizziness, headaches, nausea, rubbery legs, and possibly fainting. When the blood temperature rises more than a couple of degrees, the brain begins to "bake," resulting in heat stroke which will cause a sense of confusion, loss of muscle control and unconsciousness. When the body reaches the dangerously high temperature of 104 degrees, it is a medical emergency and one should seek professional medical attention immediately.
However, as prevention is always better than treatment, there are a few things one can do to stay one step ahead of the heat. Exercise in the cool morning or evening hours to avoid midday heat. Also, drink plenty of fluids before and during exercise. Drink cold liquids as they pass into your system faster than ice-cold or warm fluids and they also cool body temperature. Let your body acclimate itself to the heat and humidity for five to seven days before any competitive events. Recognize the signs; heat, dry skin and rapid pulse.
Heat injury can be avoided if you follow the preventative guidelines and learn to recognize the body's