Texas Heat - Safety and symptoms

Summer seems to have hit us early this year in Texas, so a reminder about working out in the heat and precautions to take to avoid heat related illness seemed an appropriate topic for this week.

Heat related illness can affect anyone, no matter their physical condition, and people who exert themselves and workout in the heat need to be especially careful.

• While working out make sure and drink plenty of fluids, either a sports drink, or water. Avoid drinks that have caffeine since they dehydrate the body.

• Wear lightweight clothing and avoid layers. Layers help trap heat next to the body and can cause you to overheat faster.

• Take regular breaks.

• If you become dizzy, nauseated, or develop a headache stop immediately and move to a cooler place to rest.

"[Signs of Heat Exhaustion are] cool, moist, pale, flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Body temperature will be near normal." (1) You should go to a cool place and rest and drink small quantities of water in about 15 min. Intervals. Avoid drinking the water too fast as this could cause you to vomit. You should also apply cool damp cloths to help cool the skin.

"[Signs of Heat Stroke] include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing. Body temperature can be very high--sometimes as high as 105oF." (1) THIS IS A LIFE THREATENING CONDITION. Call 9-1-1 Immediately. Wrap the person in wet sheets and have them lie down and fan them. If possible, wrap ice packs in thin cloth and place them on the person's wrists and ankles. Keep them lying down.

We want to make sure that we train safely, so if you experience any of the symptoms above while working out, please let an instructor know immediately.

(1) http://www.redcross.org/services/hss/tips/heat.html