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Here it is summer again! Blue skies and sunshine lure many
of us exercisers outdoors to take advantage of our beautiful California weather.
But along with the beautiful sunny weather comes a possible threat to exercise
enthusiast: “Heat related illnesses”.
The most common heat illness is “heat exhaustion”, which is
basically a more advanced level of dehydration. Heat exhaustion can be caused
by lack of fluid intake and /or prolonged exposure to a hot environment while
exercising.
Here are some points to remember to help you keep hydrated,
safe and feeling great during the summer months:
- The #1 preventative action to keep your body from
overheating is to make sure it is well supplied with “Coolant” (water). That
means drinking water before and during exercise. If you’re exercising longer
than 45 minutes you might need a sports drink to replace lost electrolytes
(sodium, potassium, etc.).
- Remember caffeinated products as well as alcoholic
beverages do not hydrate you! They actually cause dehydration.
- Certain medications can also increase your risk for heat
illnesses (consult with your doctor to find out which medications).
- Wear clothing that allows your body to breathe.
- Plan your workout for early in the day or in the evening
if possible.
- Give your body time to acclimate to exercising in hot
weather, start with short exercise sessions.
In addition to knowing how to prevent heat exhaustion you
should also learn how to recognize the signs of heat illness and how to treat it
so that it doesn’t progress into a more serious illness such as “heat stroke”.
The following are the most common signs of heat exhaustion:
- Light-headedness
- Headache
- Fatigue (out of the ordinary)
- Nausea/vomiting
- Muscle cramps
If you experience any of the above symptoms:
Stop exercising, get out of the sun, move to a cooler area
and drink cool fluids. If you have cool wet towels available they will help to
cool you off.
And last but not least, make fitness a part of your
lifestyle. Being physically fit decreases the risk of heat illness.
Exercise Strong, Smart and Steady
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