Heat and Hydration
Heat illnesses are more prevalent during the summer and early fall due to the body’s increased need to cool itself. Exercise in the heat compounds this need because working muscles can produce 20x more heat than they do in the resting phase. The body uses fluids (sweat) to cool itself, causing an increase in need for fluid intake during these times. If a person is unable to meet the fluid needs of the body, a heat illness can result.
Some Examples of Heat Illness Include:
• Heat Rash—a skin irritation cause by heat
• Heat Exhaustion—medical condition characterized by sweaty, clammy skin, weakness, rapid pulse, dizziness, nausea, headache, fatigue, and irritability
• Heat Stroke—medical emergency characterized by hot, dry skin, temperature over 105°, rapid pulse, unconsciousness, disorientation, headache, fatigue and irritability
Heat Illness are Preventable by taking the proper precautions and staying hydrated. Hydration status is most easily determined by urine color. Concentrated urine is dark and indicates dehydration. Diluted urine is light, almost clear, and indicates adequate hydration.
Tips for Staying Hydrated:
• Drink 8 ounces of water every waking water
• Avoid fluids that contain caffeine or carbonation as these actually cause fluid loss
• Increase fluid intake before, during, and after exercise
• Take frequent water breaks when exercising in the heat
• Weigh yourself before and after exercise. Drink 13—16 oz of water (1—2 cups) for every pound lost
• Drink before you are thirsty. Your thirst mechanism lags behind your hydration status. If you are thirsty, you are already dehydrated!
• Best choices for replacing fluids lost: water, juices high in water but low in sugar, sports drinks, and watery foods (watermelon, grapes, soup)