"Beat the Summer Heat Safely: Essential Tips for Staying Cool"
Staying cool and safe during scorching heat waves is crucial, and the American Academy of Orthopaedic Surgeons (AAOS) has provided valuable advice to help you do just that. Dr. Jocelyn Ross Wittstein, an orthopedic surgeon at Duke Health and an AAOS spokesperson, emphasizes the importance of recognizing the signs of heat-related illness at any age.
When we exercise, our bodies cool down through sweating, which causes fluid loss. Failing to replenish these lost fluids leads to dehydration, impairs sweating, and hampers the cooling process, potentially resulting in mild cramps or even life-threatening heat stroke. Therefore, it is vital to remain cool and hydrated.
According to the AAOS, approximately 70% to 90% of the energy produced by the body during exercise is released as heat. Factors such as the environment, clothing choice, and dehydration can hinder heat dissipation and perspiration.
Dr. Wittstein advises consulting your doctor before starting any new exercise regimen if you have pre-existing health conditions, such as heart or lung disease, or if you take medications that could cause dehydration. Gradually increase the intensity and duration of your exercise program, and avoid wearing protective gear during initial training sessions.
Maintaining proper hydration is key. Even if you don't feel thirsty, it's crucial to drink approximately 24 ounces of non-caffeinated fluids two hours before exercising. Additionally, consuming an extra 8 ounces of water or a sports drink just before exercising can be beneficial. During exercise, take an 8-ounce water break every 20 minutes.
To beat the heat, opt for lightweight and light-colored clothing, and remember to apply sunscreen to shield your skin from harmful exposure.
Lastly, make it a habit to regularly monitor weather conditions, including temperature and humidity levels, as advised by the experts. By following these essential tips, you can enjoy the summer while keeping cool and safeguarded.
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