#FitU with Phindi Gule: 'Heat Stroke Prevention'
Whether you have a heart condition, are elderly and
obese or young and athletic, it's important to take steps to prevent heat
stroke. Experts recommend these strategies.
Listen to the discussion below, or read the details under the podcast.
1. Try to avoid being outdoors during the hottest part of the day: Instead of mowing the lawn in the middle of the day when it's 35 degrees, try doing it early morning or later in the day. Sports teams take this advice; many of them practice early in the day rather than in the middle of the day, when temperatures are highest. Some people, like construction workers or traffic officers, have no choice as to when they work. If you're exercising or working in the heat, modify your work-to-rest ratio depending on the environmental conditions.
Read: #FitU with Phindi Gule: 'Heat Stroke'
2. Drink lots of water: Hydration is the single most important aspect of heat stroke prevention, since sweating is the most important mechanism our bodies have to get rid of heat. Make sure you take some snacks with your water intake. Drinking too much water without consuming any electrolytes – such as calcium, potassium and magnesium – can dilute the body's sodium, leading to such problems as headache, nausea, vomiting, muscle spasms and seizures. Eating a snack while drinking water is the safest way to go.
3. Wear loose-fitting, light-colored clothing: You're better off wearing clothes that are loose enough to allow breezes to pass through. Same goes for light-colored clothing, which absorbs less heat than dark-colored items. Wear a hat with a brim that shields the sun from your face.
Read: #FitU with Phindi Gule: 'The Benefits of Cross-Training'
4. Take frequent breaks: If you have to be outdoors during the hottest part of the day, take as many opportunities as you can to get out of the heat. If there's an air-conditioned public building nearby, go inside for a few minutes. Shade is another option – if it's available, spend as much time as you can in it, as opposed to being in the sun. One of the best options for people who play team sports is to cool down with cold and wet towels during any opportunity when the sport presents a break during a game or practice or at halftime.