Regular exercise is one of the best ways to stay healthy throughout your life. During the hot summer months, certain precautions can help you be safe and avoid heat-related health risks. Before going out for a run, walk or physical activity in hot weather, follow these health tips:
Wear clothes that are light in color and sweat away sweat. Modern clothing manufacturers have come up with new fabrics and patterns for active clothing, but light colors (darker colors absorb heat), mesh parts or cotton garments can help you stay cooler. If the sun is warm and bright, wear a comfortable cotton hat in a light color and UV-blocking sunglasses. Protect exposed body areas with high quality SPF 30 or higher sunscreen. If you train outdoors, make sure the training is shorter and less intense or move your training indoors. It is not worth risking your health for an exercise program. For weather over 90 degrees, your training should take place indoors.
During the summer months, it is a primary health concern to make sure you drink enough water when you exercise. Carry a water bottle with you and drink from it often. You may not be aware of how much water your body is losing through sweat, and if you do not replenish the fluid, you risk becoming dehydrated.
Watch out for heat exhaustion or heat stroke.
You must be aware of the symptoms of heat exhaustion and heat stroke. These dangerous health conditions can occur when you have been exposed to high temperatures for several days. The signs of heat exhaustion are:
- Severe sweating
- Muscle cramps
- Fatigue, unusual fatigue
- Feeling of dizziness
- 19659009] Cold and moist skin
Heat exhaustion is dangerous and can be the first stage in a more serious condition, heat stroke, which requires medical intervention. Symptoms of heat stroke include:
- No sweat, your skin is hot and dry
- Pulse is fast and weak
- Body temperature is 103 degrees or more
- Unconsciousness  Changed mental state
Top up with salt.
Although too much salt can affect your health, your body needs it. Salt leaves the body when you sweat, so you may need to replenish it by eating some salt. Be careful not to overdo it.
Too hot? What to do.
If you have overheated during summer training, you need to cool down quickly. Move to a cooler area as quickly as possible and drink water. If you are with another person suffering from heat stroke or heat exhaustion, cool your body as soon as possible with ice or water and give them water to drink. Symptoms such as confusion, fainting, or a change in mental state require immediate medical attention. Take the person to ER or call 911.
If you suffer from a heat-related condition, medical intervention may include:
- Immerse your body in cold water.
- Cold water mist on your body.
- Pack your body with ice and cool blankets.
- Medicines to relax your muscles if you shake.
- Administration of an intravenous drip.
- Some cases may require a breathing tube.
Your health insurance
If you or a loved one has been affected by extreme exposure to heat, your health insurance will play out when you need a doctor or a trip to ER. Make sure your health insurance is in place and that you and your family are covered. If you have any questions, our friendly local agents can help you choose the right health insurance plan.