Heat Illness

“There are two key elements to avoiding stress from the heat, pre-hydration and acclimation,” says McLoda. “First, be sure to pre-hydrate by drinking water, or other drinks with no caffeine, alcohol, and little sugar, the evening before and the morning of the activity. Drink enough to feel satisfied but not uncomfortable. Second, gradually acclimate yourself to the conditions. Your body will need sufficient gradual exposure so it can adjust to the new demands occurring from the elevated heat index.”

“Symptoms that you are beginning to suffer from a heat illness and should seek cool shade and fluids include dizziness, nausea, muscle cramps, thirst, dry mouth, weakness, loss of coordination, and low urine output with an increasingly darker coloration,” says McLoda. “You will need to take frequent breaks and drink adequate fluids to alleviate these symptoms. Once you feel thirsty, you are likely dehydrated and will need to take immediate action to avoid harmful heat illness.”