Sunstroke-Free Sports

Sunshine beckons us outside. It positively energizes us. Who doesn't feel like jumping up and playing outdoors on a lovely, balmy day?

Despite the appeal, the brightest days can be dangerous, if you don't take certain precautions.

How can you prevent hot weather burnout? Sunstroke can be quite hazardous, or even life-threatening. But, if you are careful, you can have a super day in the sun!

What Is Sunstroke?

Essentially, sunstroke occurs as the human body reacts to overexertion in the heat or overexposure to the sun. This heat-generated condition can cause headache, muscle pains, fever, diarrhea, nausea, vomiting, and other unpleasant symptoms. A person may have dry, red skin.

How can you prevent sunstroke?

Basically, you need to stay out of the hot sun. That's pretty hard to do, particularly if you enjoy it! However, you can participate in the wonderful and warm outdoors, if you take a few protective steps:

Wear a wide-brimmed hat and protective sunglasses.

Light, breathable clothing helps. (Sun-protective fabrics are available.) Light colors reflect the sun. Darker colors absorb it, so you will actually feel hotter when you wear these.

Carry a parasol or even an umbrella, if you have extremely sensitive skin.

Avoid the mid-day heat by reserving outdoor activity for early and late in the day.

Although sunburn dangers tend to be highest from 10 am to 2 pm, the hottest stretch of the day is usually from noon until sunset. During this period, the ground has heated up. We all know which direction heat moves!

Stay off dark surfaces, such as blacktop, as these can actually burn you on a hot day.

Overall, try to limit your outdoor exercise on hot, humid days. Stay out of direct sunlight for strenuous activity, if you can.

Keep your water tank full.

Be sure to drink plenty of water, whether you feel thirsty or not, particularly on a hotter day. Alcoholic beverages actually contribute to dehydration. If you drink cocktails in the heat, try to alternate each drink with a glass of cold water.

Seek shade as often as you can.

If you must work, exercise or otherwise exert yourself in the heat, try to rest indoors or in the shade at least every half hour.

For outdoor dining or socialization, try to choose seating in the shade, wherever possible.

Do not sit in a parked car on a hot day - even with the windows open. (Every year, children and pets become sunstroke victims this way.) Parked cars heat up to dangerous levels quite quickly!

Are there high-risk groups for sunstroke?

Several prescriptions medications may increase your risk of sunstroke. Read labels carefully. Check with your doctor or pharmacist, if you are not sure.

Cardiovascular patients are particularly susceptible to sunstroke. Those who have suffered from sunstroke before are more vulnerable to facing it again.

What can you do, if you actually suffer from sunstroke?

1. Seek shade, and rehydrate immediately. Drink lots of water.

2. Do not take anti-inflammatory medications, as for fever.

3. Use ice packs to cool off.

4. Take a swim. A dip in cool water helps.

5. Do not use alcohol rubs, which can actually be harmful.

6. Cool compresses are excellent.

7. A sunstroke sufferer should not be left alone until symptoms have subsided. Rapid pulse is a danger sign, even if you are not sweating. (Dehydration will decrease sweating.) Dilated pupils, disorientation, and even convulsions may occur.

8. Consult medical help, if symptoms are severe.

If we are careful, we can have fun in the sun without fear of sunstroke. By paying attention to our own bodies, we can be alert to warning signs as soon as possible, before sunstroke becomes a real danger.

We can keep it cool - even in the heat!