Protect Yourself from Summer Heat
After a long winter, Michiganders are happy to get outdoors and enjoy the beautiful sun and warm temperatures. Summer calendars are filled with summer sports camps for the kids and lots of outdoor adventures, but the combination of activity and high temperatures can be dangerous.
People should be aware of heat related illnesses including:
- heat cramps,
- heat exhaustion and
- heat stroke.
Victor L. Katch, Ed.D., M.S., professor of movement science in the U-M Division of Kinesiology and associate professor of pediatric cardiology at the University of Michigan is committed to helping coaches, parents, and athletes understand hyperthermia (increased core body temperature).
Replace water before, during, and after exercise!
Katch says, "Since our thirst does not adequately reflect body water loss, it is important to require water breaks and make sure people drink (even if they say they are not thirsty)."
Katch’s advice for preventing hyperthermia is:
- Avoid exercising in hot and humid conditions with high heat stress.
- Schedule practices and activities in early morning hours or at night.
- Drink plenty of fluids.
- Know the symptoms of heat stress so you know when to quit.
Read more about body temperature.
Children, pregnant women and the elderly are at greater risk for heat related illnesses. Read more:
Heat Stress in Exercising Children
According to the American Academy of Pediatrics:
- The intensity of activities that last 15 minutes or more should be reduced whenever high heat and humidity reach critical levels.
- At the beginning of a strenuous exercise program or after traveling to a warmer climate, the intensity and duration of exercise should be limited initially and then gradually increased during a period of 10 to 14 days to accomplish acclimatization to the heat.
- Before prolonged physical activity, the child should be well-hydrated. During the activity, periodic drinking should be enforced, for example, each 20 minutes, 5 oz of cold tap water or a flavored sports drink for a child weighing 90 lbs, and 9 oz for an adolescent weighing 130 lbs, even if the child does not feel thirsty.
- Clothing should be light-colored and lightweight and limited to one layer of absorbent material to facilitate evaporation of sweat. Sweat-saturated shirts should be replaced by dry clothing.
- Practices and games played in the heat should be shortened and more frequent water/hydration breaks should be instituted.
Summer pregnancy tips:
Older people who are at risk for heat-related illness include those who:
- Have impaired mobility, especially those confined to bed or those lacking transportation to leave their home for a cooler destination;
- Take medications that can impair temperature regulation, such as those with anticholinergic effects (e.g., Donnatal, and Benadryl), Thorazine, and Parkinson's disease medications;
- Take diuretics or other medications that lead to fluid loss, which can compound the problems of dehydration;
- Have a chronic disease, such as congestive heart failure or diabetes;
- Live alone, have poor social support or a poor social network;
- Lack access to air conditioning.
Originally published in June, 2010.
