Heat Safety and Hydration Tips From Dr. Poole

This summer has been a hot one so far!  When the heat is this extreme, it becomes important to take the proper precautions to avoid heat-related illness.  Listed below are a few tips to beat the heat this summer.

• Check the forecast daily and be prepared
• Limit outdoor activities to early morning and late evening
• Stay in cool, air conditioned areas
• Stay in the shade when outside
• Wear loose, light-colored clothing
• Use sunscreen when in the sun for prolonged periods of time
• Cover or shade windows in the home or car
• Protect those who cannot protect themselves – i.e. do not leave pets or kids in the car
• Avoid excessive alcohol and caffeine intake
• Remain properly hydrated

Hydration is a key component of heat safety.  Under normal circumstances it is advisable to merely drink when you are thirsty.  However, during extreme heat one must be pro-active regarding hydration.  An easy way to monitor your hydration status is to follow the color of your urine.  Clear or straw-colored urine is indicative of good hydration status.  Dark and/or smelly urine are signs that you need more water in your system.  Listed below are some hydration tips for the summer:

• Remember that water is the best fluid to prevent and treat dehydration
• Sports drinks like Gatorade and PowerAde are good for REhydration
• Flavored water is an okay substitute for water but should not be solely relied upon for hydration
• The same can be said for diluted juices, the use of which is more advisable than pure juice because of the reduced sugar content
• Fruits and vegetables with high water content (watermelon, apples, citrus fruits, etc.) make great snacks
• Make sure your urine is light before going to bed

Outdoor exercise is not advisable in extreme heat (90s+).  When unavoidable, well-conditioned athletes should take the following precautions:

• Do not exercise outside more than 60 minutes
• Try to utilize early mornings and late evenings
• Drink water both before and during exercise, even if you do not feel thirsty
  • 16 ounces before exercise
  • 5 ounces every 10 minutes during exercise
• Drink water immediately after exercise
• Sports drinks are an okay substitute for water after exercise