You’ve made a plan to get active and stay active the past few months with us! As we head into the heat of the summer, here are a few tips that can help you stay safe as you get moving. If you haven't yet, become a member and join one of our awesome outdoor group fitness classes!

Heat Cramps

Symptoms to look out for: 

• Painful muscle cramps and spasms usually in legs and abdomen
   
• Heavy sweating

Response: 

• Apply firm pressure on cramping muscles or gentle massage to relieve spasm

• Give sips of water, if nausea occurs, discontinue water.

 

Heat Exhaustion

Symptoms to look out for: 

• Heavy sweating

• Weakness

• Cool, pale, clammy skin

• Weak pulse

• Possible muscle cramps

• Dizziness

• Nausea and vomiting

• Fainting

• (Normal temperature is possible)

Response: 

• Move person to a cooler environment
   
• Loosen clothing
   
• Apply cool, wet cloths
   
• Fan or move victim to air conditioned room
   
• Offer sips of water. If nausea occurs, discontinue water. If vomiting continues, seek immediate medical attention.

 

Heat Stroke

• High body temperature (106°F or higher)

• Altered mental state

• Possible throbbing headache, confusion, nausea, dizziness, shallow breathing

• Skin may be hot and dry, or patient may be sweating

• Rapid pulse

• Possible unconsciousness 

Response: 

• Heat stroke is a severe medical emergency. Summon emergency medical assistance or get the victim to a hospital immediately. Delay can be fatal.
   
• Move the victim to a cooler, preferably air conditioned, environment
   
• Reduce body temperature with a water mister and fan or sponging
   
• Use fan if heat index temperatures are below the high 90s
   
• Use extreme caution - If temperature rises again, repeat process

 

*Information is from the National Oceanic and Atmospheric Administration's National Weather Office of Climate, Water and Weather Services.