Staying Safe in the summer heat

Estimated read time: 4-5 minutes

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SALT LAKE CITY -- Triple-digit heat is here, and we have some smog to go with it. Doctors say this may not be the weekend for prolonged outdoor activities because heat and smog together can be a dangerous combination.

Despite warnings, there is just no stopping some people from exercising outdoors. But because most outdoor sports -- jogging, biking, even walking -- can spell trouble, doctors say you need to pay attention to your body.

"The kids have been feeling that; just light-headed and stuff. So, we have to take a lot of bottled water," said tennis player Kay Lotulelei.

"It's too hot!" said Kevin Bagley, who was also playing tennis. "I try not to come out here around noon. I feel like I'm going to die!"

**Tips for Preventing Heat-Related Illness**

• Drink more fluids (nonalcoholic), regardless of your activity level. Don't wait until you're thirsty to drink. • Don't drink liquids that contain alcohol or large amounts of sugar. These actually cause you to lose more body fluid. Avoid very cold drinks, they can cause stomach cramps. • Stay indoors and, if at all possible, stay in an air-conditioned place. • Electric fans do not prevent heat-related illness when the temperature is in the high 90s. Take a cool shower or bath, or move to an air-conditioned place to cool off. • Wear lightweight, light-colored, loose-fitting clothing. • NEVER leave anyone in a closed, parked vehicle. *- Centers for Disease Control and Prevention*

Doctors say these symptoms are common this time of year. "One of the biggest ones is dehydration, especially in kids. They tend to sweat and lose fluids pretty rapidly," said Dr. Jeffrey Cline, with University Healthcare Community Clinics.

The best advice is to drink water every 15 minutes.

Doctors also say working out longer indoors to prepare you for working out outside isn't really a good idea.

"You can't go from being inside to [working out] outside and hit exercise hard without putting yourself in danger," said Lisa Walker, president of the Rocky Mountain Athletic Trainers Association.

She says you need to slowly get used to the heat.

"It's a matter of starting off slow. You have to pay attention to the heat index; so we take a combination of 'How hot is it?' and 'How humid is it?'" Walker explained.

Humidity can be dangerous for people exercising and sweating outside. Walker says sweat needs a place to go.

"You also have to have environmental conditions that allow for evaporation. That's why humidity plays such a key role," she said.

She says not everyone going through heat stroke has the same symptoms like cramping and dehydration.

"We're looking at red, hot, dry skin, [or] somebody who is starting to lose their ability to sweat, [or] somebody who starting to become confused," Walker said.

**Who's at greater risk of heat-related illness?**

• Infants and young children • People aged 65 or older • People who have a mental illness • The physically ill, especially with heart disease or high blood pressure *Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching. *- Centers for Disease Control and Prevention**

She says it takes about two weeks to be fully acclimatized to hot weather and she can't overemphasize enough the need for people to stay hydrated. Although the sunshine may look inviting, there's also something else lurking in the air right now.

"People forget that summer days can have poor air quality as well as the winter here in Utah. So, asthmatics, people who have chronic lung disease, need to be careful outside," Cline said.

If outdoor activities sound too good to pass up, doctors say try to acclimate yourself to the heat and pick and choose your times: early in the morning or late in the evening are always best.

Another Tip: Don't be afraid to lather on the sunscreen. Doctors recommend nothing lower than SPF 30 and to reapply every couple hours.

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Story compiled with contributions from Whit Johnson and Paul Nelson.