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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Wednesday, August 20, 2008
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Wednesday, August 20, 2008
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Warm and sunny weather provides an excellent opportunity for outdoor activities. However, care must be taken to avoid heat-related injuries and illnesses. Heat illness is a common, yet preventable, problem for those who exercise, play sports, or spend time outdoors in the hot and humid months. The following guidelines can be used to decrease the risk of heat illness:
Acclimatization - Those planning on exercising in hot and humid weather need to be accustomed gradually to this environmental stress. Exercise should be done at decreased intensity for at least a week, as the body becomes acclimatized to the heat. Exercise intensity can then be increased gradually.
Fluid replacement - Water intake should be carefully monitored and encouraged for those exercising in the heat. Unlimited access to cold water should be available at all times. Fluid consumption should occur before, during, and after activity. During exercise, frequent water breaks should be planned. Water is usually the best choice for fluid replacement. Try to avoid drinks with caffeine or alcohol.
Monitor Weight Loss - Body weight should be checked before and after each exercise session on hot and humid days. Most of the body weight lost during exercise in the heat is water weight. It should be replaced the next day through proper diet and fluid replacement. A loss of 3-5% of body weight can reduce blood volume and lead to a health threat.
Clothing - Lightweight, loose-fitting, light colored clothing should be worn while exercising in the heat. Shorts and short-sleeved shirts should be worn. Avoid exercising in heat producing garments (sweatshirts, rubber suits, etc).
Monitor Temperature and Humidity - Environmental temperature and humidity (heat index) should be checked often during exercise sessions or sporting events. If the heat index reaches dangerous levels, activities should be modified. Try moving activities to early morning or late evening when the temperature and humidity are lower.
Heat illness is a serious health concern that can lead to permanent disability and, sometimes, death. Anyone is susceptible to heat illness; however, elderly, overweight, and unacclimatized individuals should be monitored closely. Any incident of heat related illness should be referred to a physician immediately.
This article is a NetWellness exclusive. 
Last Reviewed: Apr 03, 2007
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Robert W. Sweeney, MS, ATC Athletic Trainer, Department of Athletics Instructor Athletic Training Division at OSU School of Allied Medical Professions College of Medicine The Ohio State University |
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