By Dr. Verle Valentine, MCG Sports Medicine Center
MCG Health System

Athletes and others working outside in the late summer months are at risk for heat-related injuries, ranging from heat cramps to heat exhaustion to heat stroke, which can be deadly. To help avoid heat illness and dehydration as well as improve performance, the MCG Sports Medicine Center offers the following tips.

Prevention

Heat and humidity are a bad combination as humid air slows evaporation of sweat from your skin. Evaporation helps keep you cool on hot days. To help prevent heat illness, take the following precautions:

• Plan activities early or late in the day or decrease the intensity of the workout.
• Stay 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.
• Wear a hat and sunscreen.
• Allow a few days to give your body time to get used to the heat prior to strenuous activity.
• 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

The biggest mistake people make in the summer heat is not hydrating properly. Follow these guidelines before you exercise or work outside.

• Don’t use thirst as your guide. If you wait to hydrate only when you are thirsty, it is too late.
• Water is good for general hydration. If you are exercising strenuously, salt/carbohydrate-containing drinks such as Powerade or Gatorade are a better choice.
• Drink 16 to 20 ounces of fluid one to two hours prior to exercise to ensure you are properly hydrated before you go out into the heat.
• Take drink breaks every 20 minutes, especially if you are active for longer than one hour.
• Eat carbohydrate- and salt-containing foods if you are active for 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 or sports drink).
• Avoid alcohol and caffeine as they cause you to dehydrate more rapidly.

Signs of Dehydration

Remember, heat illness can range from heat cramps to heat exhaustion to heat stroke. Heat stroke is dangerous and requires immediate medical attention. Help prevent a more serious problem by knowing the early warning signs:

• Thirst
• Cramps
• Irritability
• Headache
• Weakness
• Dizziness
• Nausea
• Decreased Performance

If you experience signs of dehydration, take yourself out of the heat immediately, cool down with a fan, and drink fluids to rehydrate. If you do not recover or have a more serious problem, seek medical attention immediately.

Many factors can contribute to heat illness. But taking the proper precautions and knowing the warning signs can help you stay safe in the heat.

MCG Health System is composed of three separate organizations -- MCG Health, Inc. and the clinical services offered by the faculty employees of the Medical College of Georgia and the members of the MCG Physicians Practice Group Foundation. The physicians of MCG Health System are community physicians, faculty employees of the Medical College of Georgia, or employees of the MCG Physicians Practice Group Foundation, not employees of MCG Health, Inc. MCG Health, Inc. is a not-for-profit corporation operating the MCG Medical Center, MCG Children’s Medical Center, the MCG Sports Medicine Center, MCG Ambulatory Care 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 providing an environment for faculty employees of the Medical College of Georgia and the MCG Physicians Practice Group Foundation and community physicians to deliver the highest level of primary and specialty health care. For more information, please visit www.MCGHealth.org.