The heat is on

Summer sun certainly makes exercising outdoors more fun. But if you don't take precautions, getting physical in the heat of day can be hazardous to your health. Sweating is the body's way of staying cool during exertion; you'll sweat off from 1 to 1.5 litres of water an hour in the process. But if you don't drink enough fluids to replace what you've lost, you may expose yourself to heat injury.

One mild type of heat injury is heat cramps – when your muscles cramp up painfully from losing too much salt and not drinking enough fluids while exercising. As soon as you notice cramping, move to the shade or a cool area and have something to drink. Either an oral electrolyte solution available from your pharmacy or a sports drink that contains electrolytes will do (make sure you get a sports drink and not an energy drink). Massage and stretch your cramped muscles and you should feel better soon. Avoid doing any strenuous exercise for a few hours afterwards.

Heat exhaustion is a more serious condition, brought on by sweating heavily, along with not getting enough fluids. The body can't deliver enough blood to the brain, skin, and muscles, leading to dizziness, weakness, and fainting. If this happens, stop exercising immediately and move to the shade or a cool area. Similarly, replenish your fluids with an oral rehydration solution or sports drink with electrolytes. You should talk to a doctor if this happens, but people will often recover in a few hours.

If the body becomes dehydrated (runs out of fluids), you can end up with life-threatening heat stroke, which can show up suddenly. As the sweating mechanism shuts down, the skin becomes hot and dry, and the body temperature soars, leading to convulsions and permanent brain damage.

If you think someone is suffering from one of these heat injuries, get medical help right away by calling 9-1-1 first. Meanwhile, move the victim to an air-conditioned room, take off any extra layers of clothes, cool the body with ice water towels or packs, and remove any objects nearby that could be limiting the air circulation around them. Give them an oral rehydration solution or sports drink with electrolytes as soon as possible.

Here are some tips to help you avoid heat injury in the first place:

• Drink plenty of cool fluids while you're exercising – whether you're thirsty or not. Before, during, and after the activity, aim for roughly 1 to 2 cups every half-hour. You can also consider drinking salted water or a sports drink if you are sweating a lot. If you have a medical condition that limits how much fluid you can have, such as heart failure, speak to your doctor about this first.
• To help your body cope with the heat and humidity, get into shape before the season. You can get used to your exercise environment by starting slow and gradually increasing the amount of activity you’re doing over the span of 2 weeks.
• Don't overexert yourself in hot weather – take a lot of breaks. This is especially true if you've only recently taken up a sport or a particular exercise; your body's more likely to feel the extra stress. 
• Schedule your sports for the coolest parts of the day, either morning or late afternoon. The sun's rays are strongest between 10 a.m. and 3 p.m. Better yet, exercise indoors in an air-conditioned gym.
• Exercise at a slower pace. Working out for a shorter time, but more intensely, won't protect you from heat injury. 
• Dress for the weather. Wear lightweight, breathable, light-coloured clothes. And don't forget to protect your head, eyes, and skin: wear a hat and sunglasses, and make liberal use of sunscreen.

All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Sports-Injuries