MCG HEALTH SYSTEM OFFERS TIPS ON HOW TO EXERCISE SAFELY IN THE SUMMER HEAT

July 29, 2002

Augusta, Ga. -- Dr. Joel Brenner, primary care physician at the MCG Sports Medicine Center, advises athletes and others who exercise outdoors during the summer months to follow these tips to avoid heat illness and dehydration as well as improve performance.

PREVENTION:

• Exercise early or late in the day or decrease the intensity of the workout.
• Exercise in the shade if possible.
• Wear lightweight and light-colored clothing, preferably clothing that helps wick away the sweat.
• Minimize the amount of clothing that you wear to exercise.
• Wear a hat and sunscreen.
• Allow a few days to give your body time to get used to the heat prior to strenuous exercise.
• People who are overweight or have other medical conditions should note that they are at high risk for dehydration and heat illness. They should consult their physician before starting any exercise program.
  

HYDRATION:

• Drink water and salt/carbohydrate?containing drinks such as Powerade or Gatorade.
• Drink 16 to 20 ounces of fluid one to two hours prior to exercise.
• Take drink breaks every 20 minutes, especially if you are exercising longer than one hour.
• Eat carbohydrate? and salt?containing foods if you are exercising longer than one hour.
• Weigh yourself before and after to determine your sweat rate, and replace every pound lost with 16 ounces of fluid (water and sports drink).
• Don't use thirst as your guide. If you wait to hydrate only when you are thirsty, it will be too late.
• Avoid alcohol, caffeine and other performance-enhancing substances.

SIGNS OF DEHYDRATION:

• Thirst
• Irritability
• Headache
• Weakness
• Dizziness
• Nausea
• Decreased performance

MCG HealthCare is the health system of the Medical College of Georgia and is comprised of MCG Health, Inc. and the clinical services offered by the faculty of the School of Medicine and the members of the Physicians Practice Group. MCG Health, Inc. is a not-for-profit corporation operating the MCG Hospitals and Clinics, Children's Medical Center, the Georgia Radiation Therapy Center and related clinical facilities and services. MCG Health, Inc. was formed to support the research and education mission of the Medical College of Georgia and to build the economic growth of the CSRA, the state of Georgia and the Southeast by offering the highest level of primary and specialty health care.