Health & Wellness: The Dog Days of Summer

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The Dog Days of Summer

Daily Bread

I will praise the LORD all my life.
Psalm 146:2

Keep cool while keeping fit

As temperatures rise into the 90s and higher during the summer, even the most healthy, active people need to take precautious when exercising outdoors.

Heat-related illnesses such as heat exhaustion and heatstroke can occur if the body becomes overheated, which is a definite risk during the summer. These illnesses are also preventable.

People suffer heat-related illness when the body’s temperature control system is overloaded, according to the Centers for Disease Control. The body normally cools itself by sweating. But under some conditions, sweating just isn’t enough. In such cases, a person’s body temperature rises rapidly. Very high body temperatures may damage the brain or other vital organs. Heat stroke is the most serious heat-related illness. It occurs when the the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Body temperature may rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided.

Christopher M. Smith, M.Ed, ATC/L, certified athletic trainer and medical exercise specialist at Baptist Rehabilitation-Germantown, offers these tips for protecting yourself while exercising in the heat.

The most important step people can take is to drink plenty of fluids while outdoors, especially water.
Try to exercise during the early morning or evenings, when temperatures are cooler. Avoid exercising outdoors between 10 a.m.-4 p.m. — typically the hottest part of the day. Don’t overdo it.
Wear breathable clothing, such as cotton or sports clothing made especially for exercising in the heat.
Wear sunscreen and a hat to protect your skin from harmful rays.
Avoid weight-loss supplements, which can accelerate dehydration.

Pay close attention to your body. Be careful to recognize symptoms of heat exhaustion:

Dehydration
Dizziness and/or lightheadedness
Headache
Nausea and/or diarrhea
Decreased urine output
Persistent muscle cramps
Pallor
Profuse sweating, chills, clammy skin
Intestinal cramps
Weakness
Hyperventilation

If you start to feel weary, take a break in the shade. Cool down in front of a fan. Remove excess clothing. Place a cool towel or rag on your abdomen and/or the back of your neck. Drink fluids. Avoid cooling down too quickly (such as taking an ice-cold shower), Smith said.

More serious symptoms could indicate heat stroke. Seek medical help immediately. Symptoms of heat stroke include:

High body-core temperature of 104.8 degrees or higher
Drowsiness
Irrational behavior, confusion, irritability, emotional instability, hysteria, apathy, aggressiveness, delirium, disorientation
Staggering
Seizures
Loss of consciousness
Coma
Hot and wet or dry skin
Tachycardia (100 to 120 beats per minute)
Hypotension
Vomiting

“The problem is when you get these symptoms chances are you are getting worse and it will be hard to get help for yourself,” Smith said.

That’s why prevention is so important. Taking a few, simple precautions will make a big difference.

Published: Aug. 16, 2006
Source: Christopher M. Smith, M.Ed, ATC/L, Baptist Rehabilitation-Germantown; Centers for Disease Control
Writer: Elizabeth Todd Bartholomew, MA, APR

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