FITNESS
by Allison Evans, Wellness Director at Porters Neck Country Club
SOUTHERN
Comfort Keep your cool to prevent, treat heat-related illness IT’S SUMMER in the South, and as temperatures rise, our awareness of exertional heat-related illness needs to rise, too. While you enjoy outdoor activities around the golf course, tennis court and pool, it’s vital to pay attention to heat and its potential impact on your performance and health. Learn how to prevent exertional heat-related problems — everything from mild cramps to severe heatstroke — and know the signs and symptoms to look for in case they occur. CHECK THE HEAT INDEX Preventing a heat-related injury is much easier than recovering from one. Prevention requires being aware of your environment. Use extreme caution during physical activity in temperatures above 90 degrees Fahrenheit. Rescheduling or postponing activities on extra-hot days is a wise decision. Use a heat index chart, like the one shown on the facing page, to determine the what-it-feels-like temperature on a hot, humid day in order to make informed decisions about outdoor activities.
WATER HYDRATION TIMING WHEN AMOUNT Before Exertion
2-3 hours before: 16 ounces 15 minutes before: 8 ounces
During Exertion
4 ounces of fluid every 15-20 minutes (2-3 gulps)
After Exertion
16-20 ounces of fluid for every pound lost due to perspiring
TIP: If you are an extreme sweater, weigh yourself before and after exercise. This will help you gauge how much fluid you are losing through sweat and how much to replenish.
