Water, Water Everywhere

So how much water do you really need to keep yourself hydrated and cool during the summer season? Do you know the signs of heat exhaustion and heat stroke? Know the answers to these questions and you will definitely enjoy the summer and keep yourself safe.

Heat-related emergencies are ofcourse caused by overexposure to heat. If you recognize them in the early stages, heat-related emergencies can usually be reversed. If not, then they may progress to heat exhaustion or heat stroke. So what is the difference between the two? Heat exhaustion is basically when the body's cooling system becomes overwhelmed. The signs are-

• Cool, moist, pale or flushed skin.
• Headache, nausea, dizziness.
• Weakness, exhaustion.
• Heavy sweating.

Whereas, Heat stroke is when the body's cooling system is so overwhelmed by heat that it stops functioning. It is a life-threatening condition. The signs are-

• Red, hot, dry skin.
• Changes in the person's level of consciousness.
• Vomiting.

So what do you do if you have a heat-related emergency?

• Move the person to a cool place.
• Loosen any tight clothing.
• Remove sweat soaked clothing.
• Apply cool, wet towels to the skin.
• Fan the person.
• If the person is conscious, give them small amounts of cool water to drink.
• If the person refuses the water, vomits or starts to lose consciousness then call 9-1-1- immediately.

How can you keep yourself or a loved one safe during the dog days of summer? Be smart...do errands early in the morning or evening hours. The same goes for working out be it in the yard or going for a run on South Beach. Make it early in the morning preferably earlier the better. My marathon training group starts our workouts very early on the weekends and we are done no later than 9am in order to beat the heat.

Besides overcoming heat distress during the summer don't forget to keep yourself hydrated. There is no denying that a serious shortage of fluids can cause major problems. When it comes to determining how much hydration you need you can always use the "Sweat-Rate Test". It was developed by the U.S. Army Research Institute of Environmental Medicine. First you have to weigh yourself the night before a workout, then you track how much you drink during the workout which is followed by post workout weigh-in but don't forget to take that number and convert it to ounces and then add that number to how many ounces you drank divided by your hourly fluid loss.Yeah right...

In the end, it all comes down to listening to your body. Whatever you choose, drink it cold and in frequent small amounts. This strategy ensures your fluids will be absorbed more quickly--leaving you properly fueled and well hydrated for your workout. You can drink plain old water or sports drinks but drink whichever you think tastes better. Remember drinks aren't the only way to replenish your energy and electrolytes when you're working out. There are portable gels, sport jelly beans, chews and tablets. It is just a matter of finding one that works for you.

Most importantly when working out in the summer heat be smart..if the heat index is too high then delay your workout until it cools off. Wear a hat, sunscreen and hydrate.

See you on the beach!!

Ciao,

Angie of the Sandbar

Stay tuned for my next blog on great things to do during the changing of the leaves in Vail, Colorado.

This month's picture is from one of my favorite places in the Florida Keys, Bahia Honda State Park, a great place for snorkeling, beaching and sunsets. Check out my previous blogs on the Keys and don't forget to visit Self-size.com for my latest fitness tips.

Just added this month to YouTube is my travel video from India. www.youtube.com/amlfl