Enjoying the Summer Sun without Suffering from the Heat

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• Enjoying the Summer Sun without Suffering from
  the Heat
• The cure for many cases of cabin fever is here
  warm summer sun. Everything from barbecues to
  beaches bring people out in droves to enjoy the
  warm weather. But oftentimes, the summer brings
  more than bright, sunny days. It can also bring
  sweltering heat and unbearable humidity that
  makes even the brightest summer days seem dreary.
  These dog days of summer are hard on the body and
  can result in anything from heat stroke to heat
  exhaustion if above-normal temperatures are not
  taken seriously -- especially by the older adults.

How Hot Weather Affects Your Body When
exercising in hot weather, extra stress is put on
your heart and lungs to compensate for changes
in body temperature. Your bodys natural cooling
system kicks in my increasing blood flow to the
skin to help keep body temperature at normal
levels. Because of this, less blood flows to
your muscles as you exercise which makes your
heart pump faster and work harder. Conditions of
hot temperatures and high humidity limit your
bodys natural cooling response (i.e.
perspiration), which adds more stress on your
body. When humidity is high, perspiration does
not evaporate as quickly which slows down the
cooling response. To prevent serious health
conditions such as heat cramps, heat exhaustion,
or heatstroke, use this as a guide to help you
take the right steps during the summer months.
Nutrition is Essential Hydration, Hydration,
Hydration! Drink plenty of fluids. Its
extremely important to stay hydrated. If youre
thirsty then you are already dehydrated drink
before you feel a need to. Also, drink 15-20
minutes before beginning your workout and every
15 minutes throughout the exercise. Avoid drinks
that contain caffeine or alcohol because they can
promote fluid loss. Your bodys ability to sweat
depends on adequate hydration. Eat regularly.
The heat can decrease your appetite, but its
important to eat normally. Try to eat small
meals 5-6 times per day. Include lots of fruits
and vegetables. Aside from being nutritious,
fruits also tend to help with hydration. Food
is Essential! Nutrition can play a large part
in staying healthy in the summer heat. Eating
light meals will help maintain your energy
level and not bog you down the way heavy, rich
meals can. When the sun heats up, increase the
amount of potassium in your diet. Perspiration
tends to first deplete the body of this
nutrient, so stock up on potassium-rich foods
like avocados, apricots, bananas,
cantaloupes, beans, broccoli and potatoes.
Tips to Ensure Comfort and Safety Step 1 Drink
lots and lots of water. Drink water before,
during and after you exercise. For every 15
minutes you exercise, drink at least 8 oz. of
water. Step 2 Decrease the intensity of your
exercise. Step 3 Plan to exercise early in the
morning or late in the evening. Step 4 Give
your body time to acclimate to higher
temperatures. Plan on shorter and easier
workouts for at least two weeks. Step 5 Wear
loose, light-colored and lightweight
clothing. Step 6 Maximize skin exposure to aid
in evaporation. Step 7 Change your plan
to achieve a personal best that day. Step
8 Plan your hydration. If you're going for a
long walk or taking a particularly hard
class the next day, drink lots of water the day
and night before. Step 9 Cool down.
After exercising find a cool area and cool down.
Drink plenty of fluids to replace water
loss during exercise.
Know When to Call it Quits Nobody knows your
body better than you, so be sure to listen to
your body. The first stages of heat stress are
muscle cramps, nausea, headaches, goose bumps on
the upper body and unsteady footing. Stop
exercising if you experience any of these
symptoms when youre exercising in the heat. Be
on the lookout for heat-related illness. Signs
and symptoms may include Weakness Headache
Dizziness Muscle cramps Nausea or
vomiting Rapid heartbeat If you feel any
heat-related symptoms stop exercising and get out
of the heat. Drink plenty of water, and use a
wet cloth and/or fan to cool your skin. If you
dont feel better within 30 min, contact your
doctor.
Prepared by Clara Fitzgerald and Pamela Keegan-
June 2009