Summer Physical Activity & Heat Safety Tips
Warm summer temperatures increase perspiration to maintain constant body temperature. Normally, as a person perspires, they body cools. This process comes with a loss of body fluids, which can lead to dehydration over a long period or intense exposure. High humidity prevents cooling though perspiration and increases the risk of becoming overheated. The two factors combined with the heat of the sun can create a dangerous situation.
You don't have to take the summer off to beat the heat. Just use caution and follow these steps:
- Avoid strenuous activity during the heat of the day, if possible. Plan activities for the cooler parts of the day, such as early in the morning or just before dusk.
- Drink plenty of fluids.
- Watch for dehydration. Signs include reduced urine amounts and weight loss.
- Recognize the symptoms of heat exhaustion: thirst, fatigue, disorientation, vision problems, a rapid and weak pulse, headaches, dizziness, and weakness. Anyone who experiences any of these symptoms should immediately stop their activity, drink fluids (preferably water), and find a cool place to rest. Seek medical attention if they don't start feeling better very quickly. Heat exhaustion can lead to heat stroke if not treated. Heat stroke is a medical emergency.
- Monitor children for these signs and symptoms and be sure to have lots of water on hand for them to drink. Keep them in cool or shaded areas as much as possible.
- Anyone who must be active during the heat of the day should wait to acclimatize him or herself by increasing their activity intensity. It can take up to two weeks to get used to increased temperatures. This acclimatization is lost after one week of cool weather.
- Residents should go slowly and wait for their bodies to feel comfortable with their activity level.
- Residents are reminded to take into account the effects of humidity. Even if the temperature is relatively low, high humidity can still lead to detrimental health effects.
- Be sun safe. Wear a hat, sunglasses, and sunscreen (SPF of at least 15). Stay out of the sun as much as possible.
- Exactly how much fluids your body will require to stay hydrated depends on many factors from stomach size to the weather conditions. Recommended amounts include: two to three cups of water a few hours before activity, one to two cups 15 minutes before activity, and one cup every 15 to 20 minutes during activity.
- Anyone doing intense activity should weigh him or herself before and after and replenish by drinking two cups of water per pound (1/2 kg) of weight lost.
If the weather is very hot, plan your activity for air-conditioned places, or skip your workout for that day. Physical activity should be both fun and safe. Following these guidelines will help you stay safe as you enjoy summer activity.
Adapted from: Sports and Recreation Resource Centre, Ontario Ministry of Citizenship, Culture and Recreation and the North York Parks and Recreation Department, Summer Safety Tips: Beat the Heat.
