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| The Long Hot Summer |
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By: Mary K. Kirkland, ATC/L, CSCS
Summer is here and the oven door is open. It's the time of year in Florida when we all wish we had a cabin up in the mountains to retreat from the heat. Unfortunately, we can't always get away from the effects of the sun and humidity, so here are a few tips to ensure that you have a healthy and safe summer. Keep in mind that the information below is not just for the athletic type. Anyone who has a job outdoors, is playing with the kids at the park, or is just enjoying a day outside is at risk for heat illness.
The Demands of Exercise and Fluid Loss
Fluids make up 55-65% of your body weight. During exercise, you lose body fluids through sweating. It's not unusual for someone to lose 2 quarts of sweat each hour. Thatās a loss in body weight of more than four pounds per hour! Even a small decrease in body weight can adversely affect your performance or even put your health at risk.
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Heat Build-up
During exercise, you produce lots of heat -- as much as 20% more heat than you produce at rest. The excess heat must be removed from the body. If not, the core (internal) body temperature may rise to dangerous levels.
Your Body Tries to Cool Off
Instinctively, your body tries to compensate by reducing exercise intensity, moving to a shady area, removing excess
clothing or dowsing yourself with cold water.
Sweating
Your body's sweating mechanism actually becomes a double-edged sword. Sweating helps maintain a relatively constant
body temperature. Unfortunately, sweating also causes a loss of body fluid, which may result in dehydration if fluids
are not adequately replaced.
Signs of Dehydration
When you become dehydrated, your cooling systems shut down, blood flow is decreased to the skin and your sweat output drops; just the opposite of what has to happen to stay cool. This contributes to further increases in body temperature. Excessive heat build-up leads to early fatigue and increases the risk of developing heat-related illnesses.Don't Rely On Your Thirst
Thirst Mechanism Thirst is not an accurate measure of the body's need for fluid. Generally, the thirst sensation doesnāt occur until after you are slightly dehydrated. For this reason, you need to drink fluids before, during and after exercise. Body Weight One of the fastest and easiest ways to track fluid needs is to weigh yourself before and after exercise. Weight loss during exercise is due primarily to body fluid loss. For every pound of weight lost, make sure you drink 16 oz. of fluid to treat or prevent dehydration before the next workout or competition.Hydration Tips
- Drink fluids before, during and after exercise. Take a squeeze bottle filled with a cold beverage (water or sports drink) to your workout.
- Check the color of your urine to see if fluid intake is adequate. A clear, light-colored urine indicates you are well hydrated.
- Weigh yourself before and after exercise. For every pound of weight lost, make sure you drink 16 oz. of fluid. Avoid carbonated, caffeinated, and alcoholic beverages.
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+ Freedom of Information Act + NASA Privacy Statement, Disclaimer, and Accessibility Certification |
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Editor: Erik Nason NASA Official: David A. Tipton Last Updated: September 30, 2004 |
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