Well, is it hot enough for you, yet? As you all know, we’re not even close to the hottest part of the year. That probably means that most people will choose to exercise indoors or even scratch exercise completely off of their list for the hotter months. But, there are those of us who will brave the heat and humidity and keep our routines in full swing.

As the temperature climbs, so does the risk of serious heat-related illnesses. The heat we have here – coupled with the humidity – can put you into the emergency room quicker than you can imagine. Some of the more serious illnesses are heat cramps, heat syncope (fainting), heat exhaustion and heat stroke. There are other illnesses, but we will cover just these four.

Heat cramps may include muscle spasms, tender, hard, hard or lumpy muscles. Nausea, vomiting, weakness and/or fatigue are the most symptoms of heat cramps. These kinds of cramps are very painful and can be close to impossible to relax once the cramping starts. From experience, the best way to treat the cramping is to lightly stretch and massage the area until you can get some sort of relief.

Heat syncope or fainting can occur from overexertion in a hot environment. Pale, cool, and moist skin along with lightheadedness can be signs to the start of heat syncope.

Heat exhaustion is a precursor to heat stroke. Some symptoms include heavy sweating, cool, moist, pale or flushed skin, headache, dizziness or weakness and nausea. If you are someone you know has these symptoms, seek treatment immediately and watch the condition closely.

Heat stroke is the more serious side of heat-related illness. High body temperature, flushed hot, dry skin with no sweating, vomiting, a weak and rapid pulse, decreased alertness, change in consciousness, disorientation, confusion, impaired thinking and shallow, rapid breathing are all signs of this serious illness. It can be life threatening and definitely requires medical treatment.

Anyone, regardless of age of fitness level, can suffer from any of these illnesses. Anyone who is going to choose to be outside should consider the early morning or evening portion of the day to exercise. Though the humidity may still be high, the heat is not as intense nor is the sunlight a factor during these hours. One should not only drink fluids during activity, but he or she should prepare for the activity by drinking fluids days and hours leaking up to the activity.

Some other ways to help avoid these illnesses are: avoid drinks with alcohol, caffeine and large amounts of sugar, since they all can dehydrate you. Wear clothing that is loose, lightweight, and light colored. Use sunscreen that has an SPF of 15 or higher. You can also wear a hat, if possible. These items will help keep you cooler and protected from burns to various parts of your body. If at all possible, do your exercises and activities with a partner or group. Remember, there is strength in numbers.

Prevention in the summer heat is the best medicine. Don’t let the temperature slow you down, just prepare yourself to keep doing the activities that you love without chancing down time from a hospital visit for something that could have been prevented.

Stay safe and thanks for reading.



God bless,

Brandon



• Brandon Barr is a certified personal trainer and sports conditionist at Jeff Anderson’s Health and Fitness Center. You may write to him in care of The Star at P.O. Box 1591, Meridian, MS 39301.