[caption id="attachment_5162" align="alignleft" width="200" caption="Drinking water"]
[/caption]HOUSTON - Editor - The hot temperatures this summer can be dangerous for many people,
including those with underlying diseases, the elderly or those not
hydrated well, so what are some personal ways to beat the heat?
Is it enough just to drink plenty of water and staying in the shade?
Dr. James Muntz, who is an internal medicine and sports medicine
physician at The Methodist Hospital in Houston, says it takes more than that particularly for those who have to be outside for work or recreational purposes.
Muntz tells us there are some things to know at the outset to understand
why it takes multiple actions to help beat the heat especially those
who are planning to work or play outside.
He tells us
drink water before an activity, and sports drinks as well to replace
salt and water lost when sweating and along with drinking water eat
foods such as pretzels, pickles or even potato chips to avoid losing too
much sodium in the body.
drink water before an activity, and sports drinks as well to replace
salt and water lost when sweating and along with drinking water eat
foods such as pretzels, pickles or even potato chips to avoid losing too
much sodium in the body.
So what happens
when the body loses too much sodium? It can lead to a condition called
hypnatremia which has symptoms that include vomiting, loss of appetite, headache, restlessness/fatigue, confusion or hallucinations, muscle weakness and convulsions.
Other tips on coping with the heat Muntz proves include the following:
• Make sure you are sweating properly. If you stop sweating when you are exercising you are dehydrated.
• If you realize your pulse rate in the morning is 10 to 15 beats higher
than your normal rate, you should take the day off from exercising.
Normal pulse rate is around 70-90/ minute.
• Get acclimated to the heat before you begin an exercise regimen. Start
off with 15 minutes and slowly work your way up to 45 or an hour.
• Forget about the "no pain, no gain" mantra. Recognize warning signs and take the appropriate action immediately.
• Avoid exercising between 10 a.m. and 2 p.m., the hottest part of the day.
• Don't try to diet by sweating. It will only result in water loss, not true weight loss.
• Wear loose-fitting, light-colored clothing, and sunscreen.
• If you realize your pulse rate in the morning is 10 to 15 beats higher
than your normal rate, you should take the day off from exercising.
Normal pulse rate is around 70-90/ minute.
• Get acclimated to the heat before you begin an exercise regimen. Start
off with 15 minutes and slowly work your way up to 45 or an hour.
• Forget about the "no pain, no gain" mantra. Recognize warning signs and take the appropriate action immediately.
• Avoid exercising between 10 a.m. and 2 p.m., the hottest part of the day.
• Don't try to diet by sweating. It will only result in water loss, not true weight loss.
• Wear loose-fitting, light-colored clothing, and sunscreen.
Once you are indoors:
• Use box fans and ceiling fans to create air circulation throughout your house.
• Wet towels on your head can help cool you down. Try pointing a fan across a tray of ice or cool water.
• Take cool shower or bath.
• Stay downstairs – since hot air rises, the upper stories of a home will be warmer than the ground floor.
• Consider replacing your incandescent light bulbs, which generate heat.
Turn off your computer when you’re not using it, as it also puts off
heat.
• Eat fresh foods that don’t require you to turn on the stove or oven.
• Avoid large meals, which increase your metabolism and body heat.
• Avoid alcoholic beverages and caffeine, which can dehydrate you.
• Check frequently on the elderly and shut-ins. Never leave a child or a pet in a closed, parked vehicle.
• Know the symptoms of heat illness: cool/clammy skin, excessive
perspiration, muscle spasms or cramps, rapid pulse, paleness and nausea.
Call emergency services (911) in case of a heat emergency and try to
cool the victim until help arrives.
• Wet towels on your head can help cool you down. Try pointing a fan across a tray of ice or cool water.
• Take cool shower or bath.
• Stay downstairs – since hot air rises, the upper stories of a home will be warmer than the ground floor.
• Consider replacing your incandescent light bulbs, which generate heat.
Turn off your computer when you’re not using it, as it also puts off
heat.
• Eat fresh foods that don’t require you to turn on the stove or oven.
• Avoid large meals, which increase your metabolism and body heat.
• Avoid alcoholic beverages and caffeine, which can dehydrate you.
• Check frequently on the elderly and shut-ins. Never leave a child or a pet in a closed, parked vehicle.
• Know the symptoms of heat illness: cool/clammy skin, excessive
perspiration, muscle spasms or cramps, rapid pulse, paleness and nausea.
Call emergency services (911) in case of a heat emergency and try to
cool the victim until help arrives.
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