June 2012 Tips for Exercising Safely in the Heat
You cannot completely prevent heat illnesses, but the following tips can help in any instance of physical activity in the heat of the summer. Knowing the warning signs and the appropriate steps to take care, are critical to avoid a potential emergency.
Gradually increase activity in terms of intensity and duration in the heat. This prepares your body for more intense, longer duration exercise in warm conditions and helps prevent injury and heat-related illnesses.
Intersperse periods of rest during activity and assure adequate rest between exercise bouts. Rest breaks are an important defense and proper sleeping habits decrease your risk as well.
Begin outdoor activities only after you are properly hydrated. Drink water or sports drinks throughout physical activity in the heat. Make sure fluids are easily accessible in ample quantities during rest breaks when possible. Be sure to wear sweat proof sun block 30 and a hat. Seek shade during rest breaks and slowly cool off.
A darker urine color is a quick indicator of dehydration. Your urine should look more like lemonade (hydrated) than apple juice (dehydrated).
Exercise during the cooler portions of the day if possible.
Do not participate in intense exercise if you show signs of an existing illness (fever, diarrhea, extreme fatigue). These can decrease your body's exercise heal tolerance and increase your risk of a heat illness. If you are suddenly not feeling well during exercise in the heat, back off on intensity and duration and rest.
Athletic events should assure proper medical supervision, recognition, and treatment of potential injuries and heat illnesses.
Acclimatize to warm weather activities over a 14-day period. The goal is to increase exercise heat tolerance and enhance the ability to exercise safely in warm and hot conditions.
Have a wonderful safe and healthy summer. Remember, if you are entering Pre-school, Kindergarten or 7 th grade, your child will need to submit all the required immunizations and physical PRIOR to entering school. If your child is entering 6 th or 8 th grade and they wish to participate in fall sports 2012, they must submit a new physical exam. Students new to RI must follow the RI Rules and Regulations of school entry.
Should you obtain your physical form over the summer, mail it to school your child is attending- attention to SCHOOL NURSE-TEACHER.