Tip of the Day: Beat the Heat

With the warmest weather of the year just ahead of us, it’s a good time to take precautions when exercising and working in the heat.  Heat hazards can range from heat exhaustion to dehydration to heatstroke. The National Weather Service offers the following explanation of heat-related illness:

“Heat disorders generally have to do with a reduction or collapse of the body’s ability to shed heat by circulatory changes and sweating, or a chemical (salt) imbalance caused by too much sweating. When heat gain exceeds the level the body can remove, or when the body cannot compensate for fluids and salt lost through perspiration, the temperature of the body’s inner core begins to rise and heat-related illness may develop.”

To avoid heat disorders, the Mayo Clinic advises the following preventive measures when exercising in hot weather:

• Take it slow. If you’re used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts.
• Drink plenty of fluids. Your body’s ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you’re working out, even if you don’t feel thirsty.
• Dress appropriately. Lightweight, loose-fitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat.
• Avoid midday sun. Exercise in the morning or evening, when it’s likely to be cooler outdoors.
• Wear sunscreen. A sunburn decreases your body’s ability to cool itself.
• Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall, or climb stairs inside an air-conditioned building.

The federal Occupational Health and Safety Administration (OSHA) has also implemented a special campaign to prevent heat-illness in outdoor workers.  The basic principles of the campaign are as follows:

• Drink water often
• Rest in the shade
• Report heat disorder symptoms early
• Know what to do in a heat-related emergency

You can find more information about OSHA’s message at http://www.osha.gov/SLTC/heatillness/index.html.  Also refer to OSHA’s heat index page at http://www.osha.gov/SLTC/heatillness/heat_index/index.html, and to

WAC 296.62.09560 for the Washington regulations regarding outdoor heat exposure.
Sources: National Weather Service, Mayo Clinic, OSHA, WISHA