Protect Yourself From Heat Exhaustion

Summer sports can go from fun to fatal in a matter of minutes. We’re in the middle of the hottest summer on record and anyone exerting themselves in this heat is at risk for heat exhaustion or even deadly heatstroke. In fact there are more heat related fatalities now then there ever have been. So here are three things you need to know to keep yourself safe, courtesy of ABC News:

First, medications can raise your risk of heatstroke. Antidepressants, and antihistamines like Benadryl or Allegra, inhibit your ability to sweat, which is how your body cools itself off. Just one tiny pea-sized bead of sweat cools an entire quart of blood by one degree. If you can’t sweat, you can overheat in minutes and end up sick, in a coma or worse. So, if you need to take certain medications make sure you stay hydrated and don’t over-do it. If your little-leaguer is on them, tell the coach so they can take the appropriate precautions.
Next, if you’ve had a big night out or a couple cups of coffee, stay away from the basketball court. Coffee, soda and alcohol all dehydrate your body. So refuel with water and allow plenty of time to recover before exerting yourself.
The final thing you need to know to stay safe in the heat is: wear layers. When you get hot it’s important to allow sweat and heat to evaporate, which means taking off layers as you warm up. Athletes don’t have this option because they’re in uniform, so it’s important for them to drink plenty of water and take breaks. In fact, recently, two assistant football coaches were arrested for reckless endangerment when one of their kids collapsed because they hadn’t given him water.

So how do you know if heat stroke is coming on? If you start feeling weak or confused and have a headache or cramps, it’s time to get some water and rest. Also, take two to three hours of rest periods between workouts, and at night sleep in a room that’s under 75 degrees. That’ll give your body a chance to properly cool off.