Beat the Heat in the Summertime

As temperatures begin to soar, whether you’re working or playing outside, you can take some common sense steps to stay safe in the heat. Here are some tips for beating the heat this summer.

Be Careful of Heat-Related Illness
The body is designed to keep you cool. But when it’s hot and humid, your body can’t always keep up. The result may be heat-related illness. If you’re exercising, gradually increase the intensity and duration of your workouts over 7 to 10 days. Stay hydrated and exercise during cooler parts of the day — early morning or after sunset. Water exercises are the perfect way to work out under the sun without overheating. You can get a total body workout without even breaking a sweat! 

Whether you’re working or exercising, your body will tell you when it’s in trouble. The signs include weakness, rapid heart beat, dizziness, nausea, headache and dry mouth. If any of these occur, stop what you’re doing and cool down. If that’s not enough, get medical help.

Stay Hydrated
Drink 16 to 32 ounces of water per hour during activity. If your activity in the heat lasts longer than 90 minutes, try a sports drink, which replaces lost salt and minerals. However, if you’re on a low-salt diet, ask your doctor before choosing sports drinks. For infants and young children, solutions such as Pedialyte® will help maintain electrolyte balance during illness or heat exposure. Do not try to make fluid and salt solutions at home for children. Avoid drinks with alcohol or caffeine; they make the heat’s effects on your body worse. 

Dress for Success
Wear loose-fitting, lightweight clothing such as cotton. Choose clothes that “breathe,” or allow air to circulate between the skin and fabric. Light-colored clothing will reflect the sun’s heat away from your body. Look for labels that indicate moisture wicking and sun protection.

Be Sun Smart
If you can, avoid the sun between 10 am and 4 pm, when the sun is strongest. Wear sweat-proof sunscreen with an SPF of 15 or more, and reapply at least every two hours. Don’t forget your scalp — wear a hat or apply sunscreen. Also, wear sunglasses that offer 99 to 100 percent UV protection. If it is too hot, stay indoors. If you don’t have air-conditioning and the heat is severe, there are a number of cool zones located throughout San Diego County. For locations, please call 1-800-510-2020.

Put Safety First
If you’re trying a new exercise, learn to do it right and progress slowly. Proper form reduces the risk for overuse injuries, such as tendonitis. Wear all necessary safety gear, such as knee or wrist pads and a helmet. Such equipment makes it harder to cool off, so put it on right before your activity and take frequent breaks with it off.

Take Precautions
If you have a health condition, such as heart disease or asthma, ask your doctor if you should take any precautions before working or exercising in the heat. If you take diuretics, ask your physician about a lower dosage during hot weather. Even illnesses such as a cold or the flu can decrease the body’s ability to deal with heat. Take a day off or decrease the intensity if you’re not feeling well. 

For More Information
To learn more about Sharp's health and wellness services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find health general information, read the General Health News archive.