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Heed the heat

Posted on July 23, 2009 by Staff

By Beth Mechum
Staff Writer

It’s hot.

It’s a conundrum we all face every summer. The sun is shining brightly through the windows most mornings, just begging us to come outside. But what about when the sun is delivering heat of the unrelenting variety?

There are ways to both enjoy the sun and keep safe from that heat, and one goes hand in hand with the other.

There’s the obvious: Wear your sunscreen and sunglasses. But those are important any time of year. Some of the things you have to look out for in the summer aren’t as obvious, says Dr. Frederick O. Mueller, a professor in the department of exercise and sport science at UNC.

“If it seems like a cooler day, then you might be less cautious,” Mueller said. “But humidity can be just as harmful.”

Mueller suggests staying out of direct sunlight if possible, drinking cool or cold liquids or just getting into some air conditioning if you’re feeling overheated.

“What you’re trying to do is keep your temperature where it’s not going to rise,” he says. “You can get heat exhaustion or heat stroke if the temperature keeps rising.”

If you’re unsure of whether your temperature is reaching an excessive level, Mueller says signs to look out for are feeling tired or sluggish, a staggered walking pattern, extreme thirst or nausea that could induce vomiting.

Cold water is the best way to keep hydrated and it does the same thing in terms of hydration as the more expensive types of sports drinks.

Athletes, both adults and children, have to pay special attention to heat-related injuries.

Mueller, who specializes in athletic injuries, says climatizing is the best way to keep an athlete safe.

Climatizing means acclimating yourself to the heat at a steady rate. For example, instead of going out running for an hour in the heat, start at 10 minutes, then slowly work your way up each time you go out.

The same goes for any sport. A good way to make sure you’re staying safe is by checking your weight before and after any type of exercise. If more than 2 percent of body weight is lost, athletes should wait to practice until the weight is regained.

With almost a year having passed since local high school athlete Atlas Fraley died after summer football practice, teams in the area are more cautious than ever.

Teams are only allowed to practice in the early-morning or evening hours and players are encouraged to stop if they start to feel sick.

East Chapel Hill football coach Darian Harris said he’s seen a change in the way his players practice since Fraley’s death.

“I think they listen more,” Harris said. “It happened so close to home, and a lot of the kids knew Atlas. They now realize how serious it is to stay hydrated.”

Sometimes you can be as careful as possible and problems will still occur. If you or someone you’re with becomes overheated, Mueller says call for help and try to cool off by fanning, drinking water and getting to a shady spot.

Visit fema.gov/areyouready/heat.shtm for all heat-related concerns.

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