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 With the summer recording all time high temperatures you must try and learn how to stay safe from heat illness. Some of the hottest and most humid days can cause problems for everyone. It does not matter if you are an athlete or just taking a walk.

 Combining the weather with exercise and wearing to much clothing can cause problems. If you participate in sports your athletic trainer will know how to keep you from most heat illnesses. It is also good to know how to deal with extreme heat and humidity.

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 This problem does not necessary start with cramps or heat exhaustion. You can go from working out to having a heat stroke. One of the most known problem is when exertional heat cramps can strike very suddenly and cause the effected muscle to become ridged. This can be very painful and any more exercise cannot be performed. There are many thoughts on what causes heat cramps with the most likely being an electrolyte imbalance in the effect muscles. Sodium and potassium help the body hold on to more of the fluid that you have consumed. This is extremely important for you especially when you are sweating out fluids during work outs or working in the heat and humidity.

 Water is not always enough since it does not contain electrolytes to rehydrate with if you are sweating out fluids. You also need to drink some kind of sports drink since they are fortified with electrolytes. If you are cramping the first thing to do is relax and try to stretch out the effected muscles. It can be painful at first but it will help the cramp subside. You also need to drink a fluid that contains electrolytes as soon as possible. You also need to drink water and you can apply ice and to the effected area. If you plan to resume the sports activity or work out make sure you are stretch out and hydrated.

 Heat exhaustion occurs when the body is not able to cool itself through sweating. It is usually caused by dehydration and poor nutrition, illness. Common signs are slightly elevated core temperature of 100 to 103 degrees dizziness, headache, nausea, persistent muscle cramps, clammy skin, and weakness. Any of these signs are a red flag and that you are in danger. You need to quickly be removed from the heat and cool down your body and start to hydrate. You can place cool towels in the arm pits, neck and groin region. If a tub is available fill it with cool water and get in. Once the person better feels they should go to the emergency room or to their doctor right away.

 It is imperative if you are going to play sports or exercise in extreme heat that you are well hydrated before you start the activity. You must replenish fluid that are lost through your sweat. General guide lines say that you should drink 17 to 20 ounces of fluid two to three hours prior to your work out. You should drink seven to ten ounces of drinks during your exercise and eight ounces after you are done.

 The only book to focus exclusively on heat-related illnesses, Exertional Heat Illnesses is full of practical advice for professionals in a variety of medical, academic, and commercial settings. Athletic trainers, physicians, nurses, and emergency medical technicians will find effective treatment options for all exertional heat illnesses. Coaches, athletes, industrial supervisors, and military leaders will learn the causes of heat-related illnesses and ways to prevent them. Fitness, conditioning, and training specialists will gain useful information for their clients and students. Instructors and students interested in environmental exercise physiology will also find Exertional Heat Illnesses to be a valuable textbook for courses that require advanced study.

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