Critical Days of Summer week eight – weather safety

  • Published
  • By Sam Spooner
  • 17th Training Wing Safety Office
GOODFELLOW AIR FORCE BASE, Texas --  Summer is a great time to get outside and exercise, however, the summer heat in Texas can quickly take its toll and lead to heat-related illnesses like heat exhaustion or heat stroke. Here are some safety tips to follow when exercising during the summer months:
  • First and foremost, individuals must make sure they are cleared to participate in exercise activities by their medical provider.
  • Proper hydration is critical to success. Drink plenty of water before, during and after exercising. Remember that the risk for heat-related illness increases as humidity increases. Thirst occurs after your body is already dehydrated.
  • Plan workouts for early morning or evenings to avoid the summer sun.
  • Plan exercise routes with shade or rest areas in mind.
  • Avoid caffeine and alcohol as they increase the risk of dehydration.
  • Check prescription medications as well for potential effects.
  • Wear lightweight, light colored, loose fitting clothes.
  • Wear sunscreen with a Sun Protection Factor of at least 15 to prevent sunburn and the potential for skin cancer.
  • Know the symptoms of heat exhaustion. Stop exercising immediately if a symptom develops and tell someone. Dial 911, if necessary. Symptoms may include: heavy sweating, paleness, muscle cramps, dry tongue and thirst, tiredness, weakness, dizziness, headache, nausea or vomiting, and fainting.
  • Know the symptoms of heat stroke. Heat stroke is a medical emergency requiring immediate help. Call 911. Symptoms may include: red, dry, hot skin with no sweating, a body temperature of 103 degrees or higher, rapid heartbeat, mental confusion or losing consciousness, and seizures or convulsions.
Outdoor summer exercise can be rewarding, but only if people apply risk management and know their limits. Remember to hydrate before, during and after exercise. If any heat related illness symptoms develop while exercising, stop, seek shelter, hydrate and let someone know.