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| HOW ARE HEAT ILLNESSES TREATED? |
| HEAT CRAMPS |
| Heat cramps are treated by drinking lots of fluids, massaging the cramped area, and stretching the cramping muscles. heat cramps may improve more rapidly if you drink a sports drink that contains salt and other electrolytes, rather than water. |
| HEAT EXHAUSTION AND HEATSTROKE |
| It is important that any exercising athlete with heat exhaustion or heatstroke immediately stop any activity. Use the following first aid procedures for heat exhaustion and heatstroke: |
| Remove the person from the heat. Bring the athlete inside or put him or her in the shade. |
| Wet the person down with moist towels, or spray with a water bottle and then fan |
| Place in a cool tub or pack in ice until the body temperature is below 102 degrees F |
| Administer fluids, either by mouth or through a vein (intravenously) |
| If the person cannot sip fluids, medical personnel may administer intravenous fluids in a first aid station or a hospital. A person with heatstroke needs to be brought to a hospital for further treatment and checked for organ damage. Heatstroke may cause damage to the kidneys, heart, lungs, muscles, liver, intestines, and brain. |
| HOW CAN I PREVENT HEAT ILLNESS? |
| It is very important for you to accustom yourself gradually to exercising in the heat. In hot or humid conditions, exercise early in the morning or later in the day. It is very important to drink lots of fluids and avoid dehydration. Thirst, or the lack of it, is not an accurate indication of dehydration. You may lose up to 2 quarts of water for every hour that you exercise. It is a good idea to drink 2 cups of water about 30 minutes before exercising. While you are exercising, stop every 20 minutes and drink a cup of water. |
| If you are exercising for more that one hour, a sports drink may be useful before and during exercise. Sports drinks contain salt and potassium that is lost through sweating. It is important to avoid fluids that contain caffeine or alcohol because they will cause your body to lose more fluid through urination. |
| To be sure that you are drinking enough fluid during exercise, weigh yourself before and after your workout. If you have lost weight, you have become dehydrated and need to drink more. Your urine should be light colored. If it is dark and concentrated, you need to drink more. |
| Wear loose fitting, light colored clothes. If you take medications, talk to your doctor to see if these medications could make problems worse. Most importantly, if you feel ill while exercising in the heat, STOP EXERCISING. |
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