As the school year begins and summer comes to a close, many areas are still experiencing high temperatures and humidity. While the end of summer may be unofficial, the summer weather is still very much present, posing potential dangers for those who are active outdoors for work or exercise.
Exposure to high heat over time has been linked to an increased risk of death, particularly among the elderly. Even isolated hot days can exacerbate cardiovascular and respiratory issues in both children and adults. Individuals who work outdoors are at a higher risk of heat-related illnesses, making it crucial for them to take precautions. Even those who spend limited time outside on hot days can experience dehydration, fatigue, and other health issues.
Moreover, high temperatures are often accompanied by increased levels of pollution, especially in urban areas. Ground-level ozone concentrations can rise to dangerous levels, even in less populated areas, leading to respiratory problems such as bronchitis and asthma. Symptoms like chest pain, coughing, throat irritation, and airway inflammation can also be exacerbated by high levels of ozone.
Athletes and individuals who engage in outdoor activities are particularly susceptible to heat-related illnesses. High heat and humidity can hinder the body’s ability to sweat effectively, leading to dehydration. Symptoms of dehydration can range from fatigue to dizziness, low blood pressure, and fainting. It is essential for individuals engaging in physical activities to stay hydrated and take breaks to prevent heat-related illnesses.
The peak temperatures typically occur in the late afternoon or early evening, coinciding with the time when many youth sports practices and games are scheduled. This poses a risk to athletes and can make outdoor activities less enjoyable for spectators. Parents, coaches, and athletes must be vigilant in planning for adequate hydration and rest around practices and games, especially in hot and humid weather conditions.
To ensure the safety and enjoyment of outdoor activities during prolonged summer heat, here are some common-sense guidelines to follow:
1. Drink plenty of fluids: Aim to drink a cup of water (8 oz.) every 15 minutes, increasing intake for those engaging in strenuous activities. Pay attention to thirst cues and take frequent breaks to rehydrate.
2. Take breaks: Rest periods allow the body to cool down and prevent fatigue. Taking breaks during physical activities is essential for maintaining energy levels and preventing heat-related illnesses.
3. Seek out shade: Spending time in the shade can help reduce heat absorption from the sun’s rays. Bringing along shade options like tents or hats can provide relief from direct sunlight.
4. Pick cool clothes: Opt for lighter-colored, breathable clothing that wicks sweat away from the skin. Exposing more skin and wearing appropriate fabrics can help regulate body temperature and keep you comfortable.
5. Avoid the hottest times of the day: Plan outdoor activities in the morning or evening to avoid peak temperatures. This can help reduce the risk of heat-related illnesses and make outdoor activities more enjoyable.
While we cannot control the weather, taking these precautions can make outdoor activities in high heat safer and more enjoyable for everyone involved. By staying hydrated, taking breaks, seeking shade, wearing appropriate clothing, and avoiding the hottest times of the day, individuals can continue to stay active and healthy during the lingering summer weather.
