Beat the Heat

The Centers for Disease Control and Prevention (CDC) report that from 1979-2003, excessive heat exposure caused 8,015 deaths in the United States. More people in this country died from extreme heat during that period than from hurricanes, lightning, tornadoes, floods, and earthquakes combined.

When the human body cannot properly cool, people suffer heat-related illness. The body normally cools by sweating. But in extreme heat, sweating isn't enough. A person's body temperature rises rapidly and can damage the brain or other vital organs.

The CDC lists the following as factors that affect the body's ability to cool itself during extremely hot weather: when the humidity is high, sweat will not evaporate as quickly, preventing the body from releasing heat quickly; age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug and alcohol use.

Summertime activity, whether on the playing field or outdoor work, must be balanced with aids that prevent heat-related illness.

The CDC offers the prevention tips:

Drink plenty of fluids. Don't wait until you're thirsty. During heavy activity in a hot environment, drink two to four glasses (16-32 ounces) of cool fluids each hour. (Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask how much you should drink while the weather is hot).

Replace salt and minerals. Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. Drink two to four glasses of cool, non-alcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat.

Wear appropriate clothing and sunscreen. Outside, protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) along with sunglasses, and by putting on sunscreen of SPF 15 or higher (the most effective products say "broad spectrum" or "UVA/UVB protection" on their labels) 30 minutes prior to going out.

If you must be outdoors, try to limit your outdoor activity to morning and evening hours.

Use Common Sense

Remember to keep cool and use common sense:

• Avoid hot foods and heavy meals—they add heat to your body.
• Drink plenty of fluids and replace salts and minerals in your body. Do not take salt tablets unless under medical supervision.
• Dress infants and children in cool, loose clothing and shade their heads and faces with hats or an umbrella.
• Limit sun exposure during mid-day hours and in places of potential severe exposure such as beaches.
• Do not leave infants, children, or pets in a parked car.
• Provide plenty of fresh water for your pets, and leave the water in a shady area.