When the summer temperatures rise your body naturally cools itself by sweating. However, excess sweat places you at risk for heat-related injuries, such as heat stroke and exhaustion. If you must work in high temperateness environments, or are determined to get your daily workout in, refueling your body is critical. Know when to take a break to avoid serious life-threatening side effects. People most commonly affected by the summer heat include outdoor workers, young children and those over the age of 60.
Step 1
Increase your liquid intake. Drink water, but also include other beverages such as sports drinks to refuel your electrolyte levels and salt balance. Watch your urine. If it turns dark or cloudy, and has an odor you may be dehydrated. Increase your fluid intake.
Step 2
Drink chocolate milk after a strength workout. Consume the beverage within two hours of exercising, suggests MilkDelivers.org. Chocolate milk also replenishes lost calcium, potassium and magnesium.
Step 3
Rest often if you are sweating excessively to avoid heat exhaustion or heat stroke. Elevate your legs and loosen your clothing. Frequent breaks recharge your body and are necessary to avoid injury.
Step 4
Cool your body by taking a cold shower or bath. Place ice packs or cold washrags under your armpits and between your legs, for quick cooling.
Step 5
Seek medical attention if you feel you are suffering from heat stroke or exhaustion. Recharging your body may be necessary through intravenous fluids. Signs include extreme body temperature, redness of skin, nausea and throbbing headache.
Tips and Warnings
- Heat cramps are often associated with heavy sweating. Massage the area and rest to decrease the pain. Your body must acclimatize to higher temperatures. When working in hot weather, begin with only 50 percent of the workload on the first day. Gradually increase until your workload is at 100 percent. The process may take up to 14 days, according to the MedlinePlus website.
- Avoid caffeinated beverages. These cause the body to eliminate fluids and will not rehydrate your system. If you are still in a high-temperature environment and sweating stops and your skin is hot and dry, your body may be suffering from a heat stroke. Immediately take action to cool the body and seek medical attention.
Things You'll Need
- Water
- Sports beverages
- Chocolate milk
- Cold wash rags
- Ice packs
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