Prevent the danger of heat-related illness with cool advice

By Kim Asche, University of Minnesota Extension

We are at the end of summer but there are still a few very warm days in our area. During the warm days it is important to prevent heat-related illness.

The most effective way to manage heat illness is to prevent it. The following guidelines offer simple steps for the prevention of heat related injuries:

• Recognize that any form of physical exertion, not just exercise, can result in heat related problems.
• Recognize the early warning signs of heat illness such as heat cramps, excessive sweating, cold clammy skin, normal or slightly elevated body temperature, paleness, dizziness, weak and rapid pulse, shallow breathing, nausea, and headache etc.
• Recognize that unfit individuals are more likely to suffer a heat related illness.
• Recognize when temperature or humidity conditions might require you to decrease the intensity of your physical activity.
• Before strenuous physical activity drink plenty of water and other fluids.
• Drink more fluids during the activity than your thirst is dictating. It is very difficult to drink too much.
• Drink plenty of fluids after the workout.
• As outside temperatures and humidity increase gradually decrease your physical activity in the short term and then increase your activity back to the previous level over 7 to 10 days. In other words, take it easy the first several times you are exposed to a hot environment before increasing your intensity level.
• Monitor your heart rate to make sure you are in your target heart rate zone.
• Monitor your weight before and after physical activity. If you have lost more than 3 percent of total body weight prior to the next workout, skip the workout entirely. For example, 3 percent of 120 pounds is about 3.5 pounds and 3 percent of 175 pounds is about 5 pounds.
• Consume adequate amounts of carbohydrates, especially fruits and vegetables, as they contain high amounts of water.
• Expose as much skin as possible to increase cooling by evaporation of sweat. Don't forget to wear sun block.
• Plan your physical activities for the cooler parts of the day.

Recently heat induced illness was experienced by our colleague, and it is not something that one recovers from quickly. Thus, try to avoid heat-induced illness.

(Kim Asche is a 4-H youth development educator with University of Minnesota Regional Extension in Hutchinson.)