Summer Safety Tips
April 29, 2004

The temperature is continuing to rise. Spring is here and summer is just around the corner! If your weekend plans include outdoor activities like biking, roller-blading, walking, or yard work, it's important to be sure that you are keeping yourself safe from the heat and sun. Here are some quick tips and useful websites that will help you do just that!

IT'S HIP TO HYDRATE
Not only is sipping a water bottle the "in" thing to do, it is key in preventing heat-related injuries like heat exhaustion, heat stroke, heat cramps, and dehydration. It's extremely important to drink plenty of fluids - whether you choose water or sports drinks is up to you - a combination of both is often best. In order to keep popery hydrated, you should drink fluids before, during, and after exercise. During exercise, aim for six to eight ounces of fluid for every 15 to 20 minutes of exercise.

TIMING IS EVERYTHING
On hot days, you should be exercising before 10 a.m. or after 4 p.m. - the hours in between are when the sun is the strongest and the temperatures are the highest. If you must exercise during these hours, remember to try and stay in shaded areas and walk, bike, or jog on grass or dirt paths rather than on the hot pavement.

GIVE IT TIME
Allow your body to adjust to the warmer weather. It can take between 10 and 14 days to adapt to warmer and more humid temperatures. Lower the intensity of your workouts and cut down on the minutes that you are exercising. As your body gets used to the warmer weather, you can build back up to your normal routine. Exercising too quickly or for too long often results in heat-related injuries. Feelings of weakness, nausea, light-headedness , chills, or loss of coordination are all warning signs that your body is over-heating! For more information on preventing heat-related injuries, visit the Mayo Clinic's website.

DRESS FOR SUCCESS
Choose loose fitting clothes - this allow air to circulate between the skin and your clothing and will help keep you cooler. Avoid dark-colored clothing - they absorb light and retain heat while light-colored clothing reflects the sunlight and helps keep you cooler.

SAVE FACE
And the rest of your body, too! Be sure to protect your skin from the sun. Wear a hat (preferably a wide-brimmed one) to protect your neck, face and ears. Apply a SPF 15 sunscreen at least 30 minutes before you head outside to exercise. For some great skin safety tips, visit the American Academy of Dermatology's website.

WANT MORE?
For even more summer safety tips, visit WebMD's website.

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