Best Ways to Beat the Heat

Stay safe during summer workouts.

Dangerous Activity

Exercising or working outdoors on a sunny summer day is great for your health, but it can also be dangerous if you're not careful. Heat-related illness can be fast-acting and deadly.

Learn about the following problems and what you can do to prevent them:


Dehydration
You can become dehydrated when your body loses too much water through diarrhea, vomiting, or sweating. When you're not drinking enough fluids, your body's cells absorb fluid from the blood and other body tissues. Your muscles begin to get tired and you may have cramps or feel faint. By the time you are severely dehydrated, there's no longer enough fluid in the body to get blood to the organs, so you may start to go into shock.

Early signs of dehydration include increased thirst; dry mouth; reduced urine output, with dark yellow urine. Symptoms of moderate dehydration include extreme thirst; dry appearance inside the mouth; decreased urination, or half the normal number of urinations in 24 hours (usually 3 or fewer urinations); lightheadedness that is relieved by lying down.

Severe dehydration is life-threatening. Symptoms that require emergency care include altered behavior, such as severe anxiety, confusion, or not being able to stay awake; faintness that is not relieved by lying down, or lightheadedness that continues after standing for 2 minutes; weak, rapid pulse; cold, clammy skin or hot, dry skin; loss of consciousness.

Heat Exhaustion
Heat exhaustion occurs when you cannot sweat enough to cool your body. It generally develops when you are working or exercising in hot weather. Symptoms of heat exhaustion include fatigue; weakness; headache; dizziness, or nausea; and skin that is cool, moist, pale, or flushed. Mild cases of heat exhaustion can be treated at home with plenty of rest, water and a cool environment. More severely exhausted patients may need IV fluids, especially if vomiting keeps them from drinking enough.

• Summer Season
• Exercise

• Make the Most of Your Vacation
• Come home relaxed and refreshed after a more active, yet indulgent trip
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• Go for a Hike
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• Beyond the Pedometer
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