Joy Ensminger: Protect yourself: Stay hydrated in the summer heat

Summer heat is no joke. Temperatures in Spokane have reached triple digits in recent years, with June 2015 topping the charts at 105 degrees in Spokane, 104 in Pullman, 113 in Walla Walla and 111 in the Lewiston-Clarkston area. With above-average temperatures predicted for our region this year, it’s important to stay hydrated while having fun in the sun.

According to the National Hydration Council, dehydration is defined as “a lack of water in the body resulting from inadequate intake of fluids or excessive loss through sweating, vomiting or diarrhea.”

While it can be a challenge to keep up with regular outdoor exercise regimen or playtime in the great outdoors during the hot weather months, it is important to stay active to stay healthy. To maximize open-air fun, here are some safety tips for both adults and children for staying cool when exercising and playing in the summer heat:

Exercise in the early morning or late evening: The temperature is coolest at this time. Avoid exercising midday because it’s the hottest part of the day.

Drink up: Do not wait until you are thirsty to start hydrating. Drink two to four glasses of water each hour. If you are exercising for an extended period of time, drink a sports beverage to replace the salt and minerals you lose through sweat. If you are on diuretics, or a low-salt or fluid-restricted diet, talk to your doctor first about your specific fluid needs.

Wear lightweight, loose-fitting clothing: Consider dressing in clothes made with moisture-wicking fabric.

Protect yourself from the sun: Wear a hat, sunglasses and sunscreen with an SPF rating of 15 or higher. Try to exercise in the shade. Play tennis on a court shaded by the trees or take a walk in a wooded park.

Rest early and often: Take breaks in shady areas.

Gradually get used to the heat: It takes seven to 10 days for your body to adapt to the change in temperature. Start by exercising for a short time at a low intensity. Save long, hard workouts until you are acclimated to the summer air.

Mind the weather: Do not exercise on the hottest days. Keep an eye on the heat index. The heat index is a calculation of the temperature and humidity. It measures “how hot it really feels” outside:

Heat index 80 to 90 degrees: Fatigue during exercise is possible. Heat exhaustion is a possibility even at these temperatures.

Heat index of 90 to 105 degrees: Heat cramps and heat exhaustion or heatstroke are possible.

Heat index of 105 or higher: Heat exhaustion is likely and heatstroke is possible.

**Be cautious when the heat index gets above 80 degrees. Consider working out indoors. Walk around a shopping mall or do a workout DVD in your air-conditioned home.

Stop if you don’t feel well: If you have any of the warning signs of heat-related illness, stop your workout right away.

Dehydration is one of those things many people don’t think about and something that can sneak up on you. It’s important to learn the facts on how to stay healthy and happy while enjoying summertime in Eastern Washington.

By Joy Ensminger, APRN, Clinical Practice Consultant, Spokane County, UnitedHealthcare.