Health & Fitness
Heat Safety and Hydration Tips From Dr. Poole
This summer has been a hot one so far! When the heat is this extreme, it becomes important to take the proper precautions to avoid heat-related illness.
This summer has been a hot one so far! When the heat is this extreme, it becomes important to take the proper precautions to avoid heat-related illness. Listed below are a few tips to beat the heat this summer.
- Check the forecast daily and be prepared
- Limit outdoor activities to early morning and late evening
- Stay in cool, air conditioned areas
- Stay in the shade when outside
- Wear loose, light-colored clothing
- Use sunscreen when in the sun for prolonged periods of time
- Cover or shade windows in the home or car
- Protect those who cannot protect themselves – i.e. do not leave pets or kids in the car
- Avoid excessive alcohol and caffeine intake
- Remain properly hydrated
Hydration is a key component of heat safety. Under normal circumstances it is advisable to merely drink when you are thirsty. However, during extreme heat one must be pro-active regarding hydration. An easy way to monitor your hydration status is to follow the color of your urine. Clear or straw-colored urine is indicative of good hydration status. Dark and/or smelly urine are signs that you need more water in your system. Listed below are some hydration tips for the summer:
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- Remember that water is the best fluid to prevent and treat dehydration
- Sports drinks like Gatorade and PowerAde are good for REhydration
- Flavored water is an okay substitute for water but should not be solely relied upon for hydration
- The same can be said for diluted juices, the use of which is more advisable than pure juice because of the reduced sugar content
- Fruits and vegetables with high water content (watermelon, apples, citrus fruits, etc.) make great snacks
- Make sure your urine is light before going to bed
Outdoor exercise is not advisable in extreme heat (90s+). When unavoidable, well-conditioned athletes should take the following precautions:
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- Do not exercise outside more than 60 minutes
- Try to utilize early mornings and late evenings
- Drink water both before and during exercise, even if you do not feel thirsty
- 16 ounces before exercise
- 5 ounces every 10 minutes during exercise
- Drink water immediately after exercise
- Sports drinks are an okay substitute for water after exercise