It is Hot: some summer tips to keep cool

[MIR]

Brought to you by Minerals Management Service Safety and Health Committee



Summer exercise: How to keep cool in hot weather
Planning to exercise in hot weather? Stay safe by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat.In the excitement of a pickup basketball game or the relaxation of a friendly round of golf, you might not notice the temperature rising — but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.
How hot weather affects your body
Exercising in hot weather puts extra stress on your heart and lungs. Both the exercise itself and the air temperature increase your body temperature. To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate. If the humidity is high, your body faces added stress because sweat doesn't readily evaporate from your skin — which only pushes your body temperature higher.
Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you're exposed to high temperatures and humidity for too long. The result may be a heat-related illness, such as heat cramps, heat exhaustion or heatstroke.
Keep it cool
To avoid heat-related illnesses, keep these basic precautions in mind:
§Take it slow. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.
§Drink plenty of fluids. Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you're working out — even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.
§Dress appropriately. Lightweight, loose fitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.
§Avoid midday sun. Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.
§Wear sunscreen. Sunburn decreases your body's ability to cool itself.
§Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
Play it safe
Stop exercising at the first hint of a heat-related illness. Signs and symptoms may include:
§Weakness
§Headache
§Dizziness
§Muscle cramps
§Nausea or vomiting
§Rapid heartbeat
If you suspect a heat-related illness, get out of the heat. Drink water, and wet and fan your skin. If you don't feel better within 30 minutes, contact your doctor. If you develop a fever higher than 102 F or become faint or confused, seek immediate medical help. Regular exercise is important — but don't let your workouts put your health at risk.

Dehydration and youth sports: Curb the risk
Young athletes risk dehydration in the heat. Consider these guidelines for safe practice.
Children don't adapt as well as adults do to exercise in hot, humid weather. They produce more heat, sweat less and may be less likely to drink enough fluids during exercise — all of which increase the risk of dehydration.
Dehydration can lead to mild to severe heat-related illnesses, such as heat cramps, heat exhaustion and heatstroke. But you don't need to worry from the sidelines. Learn who's at risk of dehydration — and how to prevent itby visiting http://www.mayoclinic.com/health/dehydration/SM00037
Source: Mayo Clinic

[Savvy]

You know, we didn't have all these advisements back in ancient times, where people LIVED outside day and night. In fact, people live in the desert today, and they're fine. I mean, given that we're all here, it's proof that they survived, so technically the real advisement is how our bodies react...Of course, this helps, but I'm just saying. No negative thouhgts or anything.

Actually, what I do is jog in the evening with a bottle of water, and then do pull-ups and crunches and stuff at home. Most people have different methods, though. I mean, my brother used to play a lot of Soccer, and he nearly passed out in the heat, so what do I know...

[MIR]

I posted this to give some tips for those of us who are working outside in 100+ degree weather. This doesn't have to be just about exercise. I hope people will get something useful out of this.

[Lazy Bastard]

You know, we didn't have all these advisements back in ancient times, where people LIVED outside day and night. In fact, people live in the desert today, and they're fine. I mean, given that we're all here, it's proof that they survived, so technically the real advisement is how our bodies react...Of course, this helps, but I'm just saying. No negative thouhgts or anything.

In ancient times, most people died before they were 30. They also wore hats, dressed appropriately, drank plenty of water and got adequate salt intake, didn't drink soda or eat junk food, and worked at night when possible. It's also worth noting that these were people that had been doing so for all of their lives, whose bodies had become accustomed to those conditions. I'd wager that if a soft, out-of-shape prince who never set foot outside without a parasol had suddenly started working with the peasants out in the heat, he'd drop like a fly in a few hours. While it's true that there are a good deal more hypochondriacs today, and we're ultra-careful about every little thing, the tips he mentioned are still useful.

[Savvy]

In ancient times, most people died before they were 30. They also wore hats, dressed appropriately, drank plenty of water and got adequate salt intake, didn't drink soda or eat junk food, and worked at night when possible. It's also worth noting that these were people that had been doing so for all of their lives, whose bodies had become accustomed to those conditions. I'd wager that if a soft, out-of-shape prince who never set foot outside without a parasol had suddenly started working with the peasants out in the heat, he'd drop like a fly in a few hours. While it's true that there are a good deal more hypochondriacs today, and we're ultra-careful about every little thing, the tips he mentioned are still useful.

That is a valid point, actually. The tips are useful, but it's just weird how we were born into nature and yet we don't live by it. It's just ironic, really. We're also at fault for these terrible summer conditions. All the chemicals released into the atmosphere hurt the O3, and now we have a giant hole in the ozone layer over Antarctica, which is the one place we don't need it. Then, the Carbon Dioxide forms a thicker wall than the O3, and so all the sun's rays that get into the atmosphere have a difficult time getting out. Who's to say what happens when we're in the path of a solar wind?

But, I didn't mean to put down what you said, MIR. I'm just really picky on the whole weather topic.

[Chaotic Forces]

My advice: body hair.

[Lazy Bastard]

The tips are useful, but it's just weird how we were born into nature and yet we don't live by it.

We're also some of the weakest, most pathetic creatures ever. We're soft, with no armor to speak of, we can't run very quickly, we're weak, we have no claws, large teeth, or horns, and we don't exude any kind of chemical to ward off predators...the only thing we've got going for us is intelligence. It stands to reason that we'd avoid living in nature as much as possible, because we basically suck when it comes to the physical world, heh.

[Chaotic Forces]

We can speak, which helps us organize plans, which in turns = dead things.

[Savvy]

We're also some of the weakest, most pathetic creatures ever. We're soft, with no armor to speak of, we can't run very quickly, we're weak, we have no claws, large teeth, or horns, and we don't exude any kind of chemical to ward off predators...the only thing we've got going for us is intelligence. It stands to reason that we'd avoid living in nature as much as possible, because we basically suck when it comes to the physical world, heh.

That's a very straightforward way of putting it, yes. I guess that's what we call balance. The weather keeps us in check.