Summer is a favorite time of year for most people. The warm weather and long days allow most people to enjoy time outdoors. Summer also heralds the height of the outdoor sports season. With the arrival of summer, though, the risk of heat related illness rises. Although most athletes are vaguely aware of the risks associated with training in the summer heat, few understand how serious the consequences of heat related illness can be. Mild illness, such as heat rash and heat cramps are easily treatable. However, more severe problems such as heat exhaustion and heat stroke can lead to long term organ damage or death.
Individuals at Risk for Heat Related Illness
While anyone can fall victim to heat related illness, some individuals are more vulnerable than others:
- Senior citizens
- Outdoor workers
- Outdoor athletes
- Individuals on certain medications
- Individuals with chronic cardiac or respiratory illness
Symptoms of Heat Related Illness
There are several types of heat illnesses, mostly separated by severity of the condition. However, heat related illness is a continuous spectrum, with progression of the condition if left untreated. An athlete who suffers any sign of heat related illness should cease activity immediately, and find a shady or indoor location to rest, cool off, and hydrate. Activity should not be resumed, until cleared by a medical professional. Symptoms and signs of heat related illness include:
- Elevated body temperature
- Red, hot, dry skin with absence of normal sweating
- Throbbing headache
- Dizziness
- Nausea
- Confusion
- Unconsciousness
Tips for Preventing Heat Related Illness
- Stay well hydrated – The most basic way to prevent heat related illness is to drink adequate fluids before, during and after exercise. Fluids should be consumed at regular intervals, with increasing “hydration breaks” taken as the temperature rises.
- Use water as a primary source of fluids – Not all fluids are equally useful for hydration purposes. Alcoholic beverages and sugar laden drinks should be avoided, as they are not rapidly absorbed by the intestines. Liquids containing high doses of caffeine should be avoided as well, as caffeine has a mild diuretic effect (increases the rate of fluid loss by increasing urine output).
- Limit outdoor time during mid-day – When the temperature and humidity climb high, avoiding outdoor exercise is the best way to prevent heat related illness. If outdoor training is unavoidable, try to exercise in the early morning or late evening, when temperatures are cooler.
- Keep training sessions short – On the hottest days, avoid long, endurance-type exercise. Better yet, consider a swimming workout as a substitute for other cardiovascular exercise.
- Dress appropriately – Wear lightweight, light colored, loose fitting clothes. This will provide maximum protection from the sun, and allow air circulation for cooling.
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