UAB issues tips for extreme heat safety

The University of Alabama at Birmingham says they have already treated one patient for heat stroke at their hospital and they are gearing up for more during the recent heat wave.

The UAB Chair of Emergency Medicine Janyce Samford says people further north are more at risk, due to the fact that many lack air conditioners, but even southerners are facing a threat when it comes to such extreme heat.

Samford has released several tips to stay safe and avoid heat exhaustion and heat-stoke:

•    Avoid being outside during the hottest part of the day, 11 a.m. to 4 p.m., to reduce the chance of heat stroke. Wear light-colored and lightweight clothing, wear a hat, and remember that 100 percent cotton clothing tends to hold sweat, making it harder for your body to cool down.

•    Thirst is not always a good indicator of hydration status. In children, the thirst mechanism is not fully developed, and in seniors, the sense of thirst has diminished. By the time your brain signals thirst, you may have lost 1 percent of your body weight – about three cups of sweat for a 150 lb. person.  A 2 percent loss may reduce your work capacity by 10 to 15 percent.

•    Sweating is the body's way to maintain normal temperature. Sweat cools the skin as it evaporates, thus cooling the blood which cools the inner body. You need plenty of fluids to produce perspiration.  

•    During hot weather, body temperature will rise more rapidly, making fluid intake particularly important. Fluids transport glucose, which the body uses as fuel, to working muscles, and fluids transport away waste products.  

•    Urine color is an important indicator of hydration. A well-hydrated person's urine will be almost clear. Darker colors indicate less hydration. Not having to urinate at all after extended intense workouts is a warning sign of real dehydration.

•    If you exercise for less than 90 minutes at a time, cool water (40° F) is all you need to replace fluids. You should drink about 16 oz. two hours prior to exercising, eight oz. every 15 to 20 minutes during exercise, and then at least another 16 oz. after finishing. Drink until your thirst is quenched, and then drink even more to fully rehydrate.

•    Sports beverages are appropriate if you are exercising for longer than 90 minutes. These beverages should be consumed only during exercise and not prior as they might induce a hypoglycemic – or low glucose – effect, and this may reduce performance.

•    Overall daily fluid intake is also important, not just during exercise or periods of high activity.  Sparkling water, non-caffeinated drinks, low-fat milk and fruits and vegetables all contribute to daily fluid needs, as well as water.

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