Keep Your Cool // Green Fruit Salad

Last Updated on September 22, 2022 by Create Better Health

‘Tis the season to get up and go! With warm weather and plenty of opportunities for activity, summer is a great time to focus on a fitness routine. As the temperature rises during summer months, it is important to be aware of the signs of dehydration, heat illness, and heat exhaustion. Heart.org shares the signs of each:

Mild To Moderate Dehydration:

Thirst
Dry or sticky mouth
Dry, cool skin
Headache
Muscle cramps
Not urinating much or darker-colored urine

Signs of Severe Dehydration:

Not urinating or very-dark colored urine
Dry, shriveled skin
Irritability or confusion
Dizziness or lightheadedness
Rapid heartbeat
Breathing rapidly
Fatigue or listlessness
Unconsciousness

Heat Illness

Muscle cramps and pains, often in the legs or abdomen
Very heavy sweating
Fatigue
Thirst

Heat Exhaustion

Headache
Dizziness or lightheadedness
Weakness
Cool, moist skin
Dark urine
Nausea and vomiting

If you experience any of these signs or symptoms of dehydration while exercising, stop right away. Sip on some water or suck on ice cubes to rehydrate your body. You can also douse yourself with cold water, or apply cold, wet cloths to your neck, groin area, or armpits to cool down. If you don’t start feeling better, or your symptoms get worse, contact a medical professional right away. If you find yourself with more severe symptoms like fever, weak pulse, shallow breathing, or extreme confusion, it is possible you’re experience heat stroke. Heat stroke is very serious and requires immediate medical attention.

If you are worried about dehydration, find indoor locations for physical activity. This can be at home, at work, or at community centers. The great part about exercise is that it can be done anywhere! Click here for ideas to get started.