It is important to be educated on the basic signs and symptoms of overexposing your body to heat. Some common signs are muscle cramps, fatigue, headache, nausea or vomiting, and pale skin. Once you recognize these signs and symptoms, call 911 for medical assistance, take the person out of the sun and into a cool shaded area, have him/her drink water steadily and wait for help to arrive.
Stay Cool
Stay in shaded areas when going outside to avoid direct heat from the sun. Carry an umbrella or wear a hat. Follow the three L’s in clothing, which stands for loose-fitting, lightweight, and light-colored clothing. Drinking cold or cool beverages can help bring down your core temperature. If you want to exercise outdoors, swimming is a fun way of staying active without overheating — and you’ll be getting Vitamin D. While outdoors be sure to protect your skin with sunscreen and be cautious on how long you have exposure to the sun.
Stay Hydrated
Staying hydrated is one of the most important factors to beating the heat this summer. Pay close attention to your hydration status and drink plenty of water throughout the day. If you would like more variety rather than only drinking plain water, spice it up a bit with some natural flavoring to add to your water. Eat high water-content foods like watermelon, cucumber, etc., which is an easy and tasty way to stay hydrated. Try to consume less diuretic drinks such as coffee, tea, and alcohol as these beverages will push water out of you system faster. If you are traveling over the summer, don’t forget to drink water on the plane or in the car!
Resources
- “Extreme Heat.” CDC. N.p., n.d. Web. 13 Feb. 2013. http://emergency.cdc.gov/disasters/extremeheat/elderlyheat.asp
- Lane, Lea. “Safety Reminders For Solo Travelers.” The Huffington Post. TheHuffingtonPost.com, 12 Feb. 2013. Web. 13 Feb. 2013. http://www.huffingtonpost.com/lea-lane/travel-safety-tips-solo-female_b_2616711.html
- “National Weather Service Heat Safety.” National Weather Service Heat Safety. N.p.,Web. 13 Feb. 2013. http://www.nws.noaa.gov/os/heat/index.shtml
About the Author:
Ben Luong graduated in the spring of 2013 with a major in Exercise & Wellness and a minor in Nutrition at Arizona State University. He is currently in training as an amateur boxer at the Gene Lewis Boxing Club, and also coaches kids in boxing.
Ben has volunteered at Care Partnership in Mesa, AZ during the summers to help kids learn how to play soccer, basketball, baseball, and football.
During his spare time, he enjoys activities such as snowboarding, biking, hiking, basketball, and football, and looks forward to helping members of the Rev Fitness Center!
