8 minute read
FITNESS
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.
ALLOW YOUR BODY TO ACCLIMATE
If you have been participating in outdoor activities through the spring and into the summer, your body has naturally been acclimatized to the increasing heat and humidity. If you have out-of-town guests participating with you, keep in mind they may not have the same tolerance you have for the Southern climate.
ADJUST YOUR WORKLOAD
A heat-related event can happen when physical effort is unmatched to physical fitness, because effort is exacerbated in the heat. Be aware of how strenuous an activity feels and make workload adjustments accordingly when exercising in an outdoor group class, for example, or during a tennis match. Workload adjustment includes modifying an exercise that’s easily performed inside to account for the increased demands of the heat outside; taking more frequent breaks to cool off during a tennis match or round of golf on hotter, humid days; and increasing hydration.
HYDRATE, AND THEN HYDRATE SOME MORE
Drink fluids and replace electrolytes on a regular basis, throughout the day, but especially before and during physical activity in the heat. Thirst and/or sweat are not always dependable gauges for adequate fluid intake, especially for older adults. Be sure to begin any outdoor activity in a well-hydrated state and then maintain hydration throughout the activity. Staying hydrated has health benefits such as minimizing injury and muscle cramps, and improving your ability to recover more quickly after being physically active outside. Staying hydrated will also allow you to perform better.
Side note about sports drinks vs. water: Individuals who exercise intensely for longer than 60 minutes will benefit most from sports drinks over water. Sports drinks are designed to rehydrate, provide energy and replenish electrolytes, especially sodium which is lost as sweat. If you are an especially salty sweater, they can help during prolonged exercise.
USE THE BUDDY SYSTEM
We all need a little help from our friends. When exercising in the heat, use the buddy system to watch out for red flags associated with signs or symptoms of heat-related problems such as sunburn, heat craps, heat exhaustion and heat stroke. This can
National Weather Service Heat Index Chart
Temperature (°F)
Relative Humidity (%)
40 45 50 55 60 65 70 75 80 85 90 95 100 80 82 82 86 88 90 92 94 96 98 100 102 104 106 108 110
80 81 83 85 88 91 94 97 101 105 109 114 119 124 130 136 80 82 84 87 89 93 96 100 104 109 114 119 124 130 137 81 83 85 88 91 95 99 103 108 113 118 124 131 137 81 84 86 89 93 97 101 106 112 117 124 130 137 82 84 88 91 95 100 105 110 116 123 129 137 82 85 89 93 98 103 108 114 121 128 136 83 86 90 95 100 105 112 119 126 134 84 88 92 97 103 109 116 124 132 84 89 94 100 106 113 121 129 85 90 96 102 110 117 126 135 86 91 98 105 113 122 131 86 93 100 108 117 127 87 95 103 112 121 132
Likelihood of Heat Disorders with Prolonged Exposure and/or Strenuous Activity
Any individual regardless of age, gender or health status can develop heat-related illness.
HEAT ILLNESS
Learn the signs and symptoms of various heat-related illnesses — and what action to take if one occurs.
ILLNESS DESCRIPTION ACTION
be essential to ensure action is taken immediately.
Several factors can increase your risk of suffering a heat-related illness:
AGE: Your ability to cope with extreme heat depends on the strength of your central nervous system. In the very young and adults over 65, the central nervous system is less able to cope with extreme changes in body temperature.
MEDICATIONS: Certain drugs affect your body’s ability to stay hydrated and respond to heat. These include medications that narrow your blood vessels (vasoconstrictors), regulate your blood pressure by blocking adrenaline (beta blockers), rid your body of sodium and water (diuretics) or reduce psychiatric symptoms (antidepressants or antipsychotics).
HEALTH: Certain chronic illnesses like heart or lung disease can increase your risk of heatstroke. So can being
Heat Cramps Painful muscle spasms, usually in the legs and abdomen. Possible heavy sweating.
Heat Heavy sweating, weakness, Exhaustion pale and clammy skin, nausea, low blood pressure, rapid pulse, fainting and possible vomiting.
Exertional Stunned or confused appearance, Heat Illness tired, nausea with possible vomiting. Unsteady gait, heavy perspiration, high body temperature (up to 104°F), often accompanied by headache, rapid respiration and pulse.
Heatstroke High body temperature (105°F or higher), altered mental state, hot and/or dry skin, nausea and vomiting, flushed skin color, rapid breathing, racing heart rate and headache. Apply firm pressure on cramping muscles, then gently massage to relieve muscle spasm. Hydrate.
Stop exertion, move to a cool spot and hydrate. Seek medical attention.
Cease exertion and promptly cool body exterior. Hydrate with water. Seek immediate medical attention.
This is a very severe medical problem — call 911 and don’t delay. Move victim to cooler area and reduce body temperature with whatever means available (Examples: Cold wet cloths, fan, ice packs) and remove excess clothing.
obese, sedentary or having a history of previous heatstroke.
Other risk factors include poor physical fitness, prolonged exertion, lack of sleep and illness.
Heat-related illness can be serious, and potentially fatal. Being educated on prevention, risk factors, signs and symptoms can help us all stay healthy as we enjoy summertime activities. Remember, heatstroke requires immediate treatment — your club’s staff is trained with an emergency action plan to help if needed.
David Colquitt
Property Manager 10412 Chapel Hill Road Morrisville, NC 27560 (919) 610-5569 morrisville@extraattic.com
Roger Honbarrier
Owner
Mark Ribar
David Colquitt Property Manager Property Manager 10412 Chapel Hill Road Morrisville, NC 27560 (919) 610-5569 morrisville@extraattic.com
David Colquitt
Property Manager 10412 Chapel Hill Road Morrisville, NC 27560 (919) 610-5569 morrisville@extraattic.com
Office Hours:
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