The season for outdoor fun and travel has officially begun, and although we’ve had some lovely, cooler-than-average weather, if you have spent a summer in the Deep South, you know the intense heat and humidity it brings. There are a few things you should keep in mind in the coming months to help keep yourself healthy and energetic, namely hydration, electrolyte replacement and limiting heat exposure.
Stay hydrated and replace electrolytes
Our bodies are composed primarily of water, which needs to be replenished every day, but even more aggressively in hot, humid weather. Make sure you consume at least 60 ounces of water daily. A diet rich in fresh fruits and vegetables is also helpful since most have a very high water content. So indulge a little in those delicious summer peaches and watermelons! If you plan to spend much time outdoors, you will need to increase your fluid intake accordingly and should add electrolytes, including sodium, potassium and magnesium, since those are lost in perspiration. Sports drinks are a popular choice, but there are many other options for electrolyte replacement these days. Powdered supplements such as Liquid IV, Nectar and LMNT, added to your water, are some of the more effective choices, although not necessarily the least expensive. Whichever you choose, if you are planning an outdoor activity, having an electrolyte drink even before you leave home is a great way to help prevent dehydration and heat-related illness. And while a cold beer may sound appealing, bear in mind that alcohol can quickly lead to dehydration as well as decrease your body’s ability to regulate temperature, so moderation is key. And remember, by the time you feel thirsty, you are already dehydrated.
Limit your heat exposure
Along with good fluid intake, avoiding excessive exposure to high temperatures and direct sunlight is obviously wise, especially if you are older or have health conditions such as heart disease or diabetes. Try to plan outdoor activities early in the day; wear light, loose-fitting clothing, and if possible, choose a shaded area or take along an umbrella to block direct sunlight. A handheld battery-operated fan can make a huge difference in keeping you cool as well.
Know the signs of heat-related illness
Be watchful for signs of heat-related illness in both yourself and others. Milder symptoms, often referred to as heat exhaustion, include:
- Increased heart rate
- Extreme sweating
- Dizziness
- Nausea
- Muscle or intestinal cramping
If someone is experiencing any of these symptoms, move them indoors or to a shady area and take steps to lower their body temperature by fanning them and applying cool, wet cloths to their neck, head and wrists. Provide frequent sips of cool water, juice or sports drink, and if symptoms don’t quickly improve, consider urgent care or ER evaluation.
In the event of more severe symptoms such as dry skin, confusion, slurred speech, loss of consciousness or seizures, call 911 immediately and then begin efforts to lower their body temperature and hydrate. But DO NOT try to give oral fluids to someone who is groggy or unconscious.
It only takes a little effort to keep yourself safe and healthy in the summer heat: plan ahead, hydrate well and make sure you’re replacing electrolytes. If you have health issues or take prescription medications, be sure to ask your doctor for specific recommendations so you can safely enjoy this beautiful Georgia summer.
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The Northside Hospital Peachtree Road Race is July 4. Visit northside.com/peachtreeroadrace for more training tips.
