Summertime means activities and fun outdoors, but everyone should be careful to avoid the dangers that come from being under the sun. Extra caution is needed when it comes to physical activities such as running or other sports.
To avoid the heat of the midday sun, the best time of day for any strenuous outdoor summer activity is early morning or evening, especially for runners. Either way, remember to wear sunscreen.
Keeping your body properly hydrated is key. For more intense exercise, sports drinks such as Gatorade are important because they replenish the body's supply of electrolytes — drinking water is good, but too much can lead to over-hydration and dilute your body's sodium content.
“It really depends on the distance you're going to go,” said Lorrie Tily, president of the Finger Lakes Runners Club. “If you're going to be out several hours you should carry water or some kind of sports drink.”
In case of heat cramps or exhaustion get the person to a cool place and have him or her rest comfortably. Give a half glass of cool water every 15 minutes if the person is awake and alert, but don't let him or her drink it too quickly and don't give liquids containing alcohol or caffeine. Apply a cool, wet towel to reduce body temperature.
“Be aware and listen to your body,” said Ian Golden, owner of the Finger Lakes Running Company. “Nausea precedes heat stroke. As long as you're sweating that's a good thing, but when you stop sweating you're in trouble.”
The most severe heat-related emergency is a heat stroke, which is life threatening. The signs of a heat stroke include vomiting, loss of alertness or consciousness, high body temperature, weak pulse and shallow breathing. In case of a heat stroke, call 9-1-1 or your local emergency number and lay the person down in a cooler place.
Tips for Runners
* DO: Bring plenty of water. You can become dehydrated without knowing it. As long as you are exercising outside, you should periodically rehydrate yourself, even if you aren't thirsty.
* DON'T: Wear headsets. Many runners love this, but you won't be able to hear cars, bikes, or other people if you listen to the radio or your iPod while you are running.
* DO: Wear sunscreen. It only takes around 15 minutes for your skin to be burned by the sun's UV rays. And getting a sunburn isn't just painful — it can lead to permanent skin damage, including cancer.
* DON'T: Run with traffic. Running near cars and bicycles is dangerous when you can't see them coming. Bikes are technically vehicles, so they ride with traffic in the right lane. You, however, are not a vehicle, so stay to the left or on the sidewalk.
* DO: Make yourself visible. Wear light-colored clothing or a reflective vest at night.
* DON'T: Race cars or bicyclists. If you are both heading for an intersection, let the car go first.
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