Fun in the sun - First Med Urgent Care

Fun in the Sun Safety – Avoid Needing Urgent Care: Part 1

First Med Urgent Care: Summer fun

Now that summer is in full swing, let us stay mindful of how how to stay safe during whatever activities we may pursue.

Fun in the Sun Safety tips: THE HEAT

1) Everyone knows that an Oklahoma summer tends to be a hot summer, so if possible, avoid the worst heat of the day. Mid-morning until mid-afternoon tends to be the hottest with the sun being directly above. If you plan to work-out or play, try to time these activities early in the morning or later in the day. Extreme heat coupled with an intense workout can lead to overheating.

This time of day is no stranger to triple digits. For those who have jobs that make avoiding the heat next to impossible, please make sure to keep yourself from heat exhaustion and dehydration by drinking plenty of fluids, most importantly, water. Remembering to stay on top of water intake is vital to staying well.

How much water should I drink?

According to the CDC, “During hot weather you will need to increase your fluid intake, regardless of your activity level. Don’t wait until you’re thirsty to drink. During heavy exercise in a hot environment, drink two to four glasses (16-32 ounces) of cool fluids each hour. (CDC, 2013).”

If not water, stay hydrated with your choice of sports drink which replenishes your electrolytes, or milk which is a number one choice with many athletes. Studies have shown that not only is milk effective in replacing fluid loss, it is great at maintaining hydration. Judith Bryans, director of The Dairy Council reports that “drinking milk is not only a valuable way to re-hydrate the body but also provides an excellent source of energy, protein and a vast array of different vitamins and minerals essential to the good health of hardworking sports people and the population as a whole (Bryans, 2014).”

Most liquid period is a good source of re-hydration, alcohol however, is on the contrary and is known for leading you to dehydration. Alcoholic drinks can be particularly dangerous in the heat since excessive drinking impairs general reasoning and signs of heat exhaustion may not be as noticeable. If you are not drinking while those you care about are, watch out for signs of dehydration which include but are not limited to: Confusion, dizziness, fainting, fatigue, headache, and nausea. Since many of these symptoms are often associated with excessive alcohol consumption, detecting the difference may be difficult, therefore, keep track of water consumption.

If you do choose to consume alcohol, make sure to continue drinking additional water to replace the fluids you will lose.

Reference

S.M. Shirreffs, P. Watson, R.J. Maughan (2012). Milk as an effective post-exercise re-hydration drink. British Journal of Nutrition (Vol. 98 pp.332-339).

Centers for Disease Control and Prevention. (2014). It’s Hot Outside. Retrieved from http://www.cdc.gov/nceh/extremeheat/pdf/Door%20Hanger%20PREVIEW.pdf