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It is warming up fast here in Austin and we love to get outside to stay fit. However, the Central Texas summer heat can be very dangerous for some of us. It is very important to make sure you stay safe in the sun. Heat exhaustion and heat stroke are two of the most common heat-related ailments to watch out for. Here is some helpful information about heat illness and how to prevent it.
What is heat exhaustion?
Heat exhaustion is a dangerous condition where the body’s core temperature overheats due to environmental heat, humidity and physical activity. If left untreated heat exhaustion can lead to heat stroke.
How can you tell if someone has heat exhaustion?
Heat exhaustion can appear suddenly during or after physical activity. Here are some symptoms to look for: excessive sweating, dizziness, fainting, weak and rapid pulse, sudden fatigue, low blood pressure when standing up, muscle cramping, nausea and headache.
What should you do if you suspect heat exhaustion?
Most importantly do not hide! Get to a space where others can help you. Let someone around you know you suspect you might have heat exhaustion. Stop physical activity and find a cooler (air conditioned if possible,) shaded place to rest. Drink cool water or a sports drink. Seek medical attention if the symptoms do not go away within an hour or if your temperature gets above 104 degrees.
How can you prevent heat exhaustion?
Wear thin, loose and light-colored clothes or clothing designed for exercising in the heat. Wear sunblock (reapply when necessary) and a hat or visor. Hydrate before, during and after physical activity with cool water or a sports drink. Try to remain in shaded areas when outside and gradually get used to the temperature outside before starting exercise. Ease into exercise when outdoors and if you are with a trainer let him or her know your concerns. Check with your doctor or pharmacist if you are taking medication that makes you more sensitive to the sun or heat.
What is a heat stroke?
A heat stroke is a serious condition that results from untreated heat exhaustion. Seek medical attention immediately if you or someone else experiences any of the following symptoms: body temperature over 104 degrees that will not come down, dry and flushed skin, fast breathing and heart rate, headache, seizure, hallucination, sudden speech or coordination problems and muscle fatigue and/or weakness.
Stay safe and have fun out in the sun this summer!
Kyle
Kyle Golden is a certified trainer through the International Sports Sciences Association and the founder of Work It Personal Training in Austin.
(512) 426-2336
7817 Rockwood Lane, #102
Austin, TX
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