Curing the Ails of Summer
(Page 4 of 7)
June/July 1994
Mother Earth News Editors
HEAT EXHAUSTION
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You carry around your own air conditioner, and most of the time it works like a charm. All that pollution-free liquid evaporating from your skin (better known as good old sweat) cools your body without depleting the ozone layer one bit. The trouble is, spend too much time in the sun and not enough time drinking to replace fluids, and you risk heat exhaustion. Since dehydration is usually the cause, the first symptom is extreme thirst. But there are others, including loss of appetite, headache, fatigue, dizziness and nausea or even vomiting. Other signs of heat exhaustion: Notice if your heart races and you have trouble concentrating after spending a long time outdoors in hot weather. The first thing you should do whenever you start to feel any of these symptoms is rest in a nice shady spot or, even better, get indoors. Then follow up with some tactics that will help your body beat the heat.
Fill to the top with fluids
"The key is to keep properly hydrated," says Peter Raven, Ph.D., professor of physiology at Texas College of Osteopathic Medicine in Fort Worth. That means drinking enough fluids to feel full before you venture outdoors — particularly if you'll be doing anything strenuous. Most experts recommend that you drink at least eight ounces (one large glass) before going outdoors. Even better, drink up to 20 ounces (or enough water that you have to urinate). "Ideally, you should drink another cup of water every 10 to 15 minutes while you're outdoors," adds Dr. Raven. "I suggest you carry a water bottle with you, so you can take frequent drinks."
Keep your shirt on
"You pick up more radiant heat exposure with your shirt off," says Lanny Nalder, Ph.D., director of the Human Performance Research Center at Utah State University in Logan. "Once you start perspiring, a shirt can act like a cooling device when the wind blows through."
Eat lots of fruits and vegetables
"They have a fairly high water content, and good salt balance," says Richard Keller, M.D., an emergency room physician at St. Therese Medical Center in Waukegan, Illinois. Another bonus: They also replace vitamins and minerals lost in sweat.
Forget salt tablets
Although dehydration can also result from a lack of salt, don't think you're doing your body a service by taking salt tablets. "They do the opposite of what they're supposed to do," says W. Larry Kenney Ph.D., associate professor of applied physiology at Pennsylvania State University in University Park. "The increased salt in the stomach keeps fluids there longer, which leaves less fluid available for sweat production."
Weigh yourself
Before you venture outdoors, weigh yourself — and then weigh yourself again when you return. "All of that lost weight is water loss, so drink that much back," adds Dr. Raven. Keep in mind that one pound equals two glasses of water.
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