Hydration, common sense can help prevent heat-related illnesses

  • Published
  • By Airman 1st Class Eric Schloeffel
  • 23rd Wing Public Affairs
MOODY AIR FORCE BASE, Ga. --  While temperatures in South Georgia continue to hover around the century mark, the base's health and wellness experts would like to remind Team Moody of the dangers faced during extreme heat conditions. 

The base recently experienced several continuous days categorized with black flag heat, a designation that denotes the temperature has reached 90 degrees or above and all strenuous, non-essential activity should be halted. 

"There is a point where it is too hot to exercise outdoors, but it all depends on an individual's tolerance on what they are used to," said LaTonya Cornell, Moody's fitness program manager. 

One of the most serious heat-related conditions under the sun is heat stroke, said Ms. Cornell. Heat stroke occurs after excessive exposure to extreme temperatures and often is accompanied by dry, red skin, a high fever and headache. 

The condition can result in collapse and coma, and cannot simply be treated by Air Force self-aid buddy care procedures, said Ms. Cornell. 

"Heat stroke occurs when your body's cooling mechanism completely shuts down," she said. "Emergency medical care is required in this situation; the condition could be fatal." 

Heat exhaustion is a pre-cursor to heat stroke, and should also be treated seriously, said Ms. Cornell. People often experience symptoms of dizziness and nausea during heat exhaustion, and should seek shaded areas immediately. 

These conditions can almost always be prevented by sufficient hydration during and prior to physical activity outdoors, said Ms. Cornell. 

"People should drink half their body weight in ounces every day, regardless of physical activity," she said. "During heavy exercise in high heat, people should drink 16 to 32 ounces of water every hour." 

Proper hydration throughout the day can also improve work performance, mental clarity and prevent headaches. Caffeinated drinks such as coffee and soda can actually deplete hydration efforts, said Ms. Cornell. People should also ensure to eat cold meals, such as salads and sandwiches prior to exercising in the heat. 

During days of intense heat, the elderly and small children should take special caution, as they are more susceptible to heat-related injuries. 

"Children under the age of four naturally have a higher body temperature, so it's easier for them to experience heat exhaustion and stroke," said Ms. Cornell. "It's also important for people who are coming from a cool-weather base to gradually work their way into a program until their body gets accustomed to the actual climate change." 

One popular exercise myth dealing with heat is that the production of sweat can lead to weight loss. In fact, sweat released during exercise is immediately restored when water is digested, said Ms. Cornell. 

"For every pound you lose during exercise (through sweat), you should replace it with 16 ounces of water," she said. "People also usually wipe the sweat off their bodies, but sweat is our body's naturally cooling mechanism. My advice would be to leave the sweat on your body to let it evaporate from your skin, which will help cool you off." 

To avoid most heat-related injuries and remain healthy during these "dog days of August," the most important tip is to remain conscious of your body and follow common sense, said Ms. Cornell. 

"Try not to exercise in the extreme heat or wait until the sun goes down," she said. "If you do exercise in the heat, wear light clothes and hydrate to keep your body's cooling system from shutting down."