Volume 13, Number 5: August 2005
Hydration and Hyperthermia
Don't count on thirst to signal dehydration. By the time you really want water, your body has needed it for a while. Make sure you have water available whenever you exercise or are out in Florida's sweltering heat. General requirements are:
- 8 ounces of water 30 minutes before exercising
- 3-6 ounces every 15 minutes during exercise
- 8 ounces of water within 30 minutes following
Dehydration happens because your body is trying to avoid hyperthermia, which simply means too much body heat. Three consequences of not enough fluid intake are:
- Heat cramps: painful cramps in working muscles like calves and abdominals. Stretching can help, but you still need water or a sports drink.
- Heat exhaustion: profuse sweating while your skin feels cool and clammy. Get out of the heat, stop exercising, and replenish fluids.
- Heat stroke: dry, red skin but no sweating, as the body tries to save water. Core temperatures can reach 105 degrees, which can be life-threatening if sustained. Follow the steps above for heat exhaustion, but if a victim loses consciousness, do not try to give anything by mouth. Get emergency medical help.