Beat the heat with water

The hot and humid summer days that area residents already have experienced have prompted a reminder from health experts: If you exercise, drink liquids and plenty of them.

"The best action to take if you are going to workout in hot weather is have a water bottle," said Darrell Morken, owner of the Richmond Athletic Club, 1407 S. 8th St.

"That's what I tell members even when they are just working out in the (air-conditioned) club."

The National Institutes of Health says the summer months contribute to more people who suffer from heat-related illnesses. And if you are exercising in the heat, you probably have suffered from at least one of them.

The most common heat-related illnesses - heat exhaustion and dehydration - are ones many hospital emergency rooms are accustomed to handling. Reid Hospital emergency room physcian Dr. Steve Walkotte says they're easy to diagnosis, but the degree of the illness is key.

"It can range from heat cramps to heat exhaustion to even more life threatening situations like heat strokes," he said.

Walkotte knows all too well the signs of a heat-related illness, as a competitive endurance runner who has competed in 19 races of more than 13 miles, he prepares himself days ahead of an event.

"The keys to training for endurance runs or running in the heat are practice and staying well hydrated," he said. "I've had cramps a few times, but nothing serious."

Knowing the symptoms of a heat-related illness can benefit anyone. They include:

n dry mouth,

n no or low urine output,

n does the skin go back to its natural state after it's pinched, n dizziness and headaches, n high body temperature with no sweat, n cramping and nausea.

Once someone starts to experience these symptoms, it's time to stop. Aside from drinking plenty of water, Morken suggests sports drinks that are fortified with electrolytes. Electrolytes are minerals that your body needs to function.

"Anything like water or sports drinks but nothing caffeinated," Morken said. "Caffeine is a diuretic, which helps draw water out of your body. Sodas should be avoided."

If left untreated, a less severe heat-related illness can develop into heat stroke or hypontremia, commonly called water intoxication. In both cases, permanent damage or death are possible if the person doesn't seek medical attention, according to the Maryland Medical Center website.

Reid Hospital emergency room physician Christine Farris suggests starting exercise routines slowly to avoid heat-related illnesses.

"You should acclimate yourself to the weather," she said. "Don't go out in 90-degree weather and workout out if you aren't use to it. Ease yourself into it."

Fred Dill is a copy editor for the Palladium-Item. He also is a competitive bodybuilder and trains people on a regular basis. If you have a health-related question, you can reach him at (765) 973-4469, write to P.O. Box 308, Richmond, IN 47375, or e-mail at fdill@pal-item.com.

Darrell Morken's tips if you are suffering from a heat-related illness:

- Stop what you are doing.

- Take in water or a sports drink fortified with electrolytes.

- Get to a cooler area, if possible, and "cool down."

- Rest before engaging in more exercise.

- If your condition worsens, seek medical help.