ALABAMA A&M and AUBURN UNIVERSITIES

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HEED THE SIGNS OF HEAT STRESS

AUBURN, JUNE 5---With temperatures soaring into the high 90s and heat indexes above 105 degrees in the state, Alabamians should heed the signs of heat illness. Take precautions during periods of extreme temperature and humidity because the human cardiovascular system is especially vulnerable to these extreme conditions.

One early sign of heat illness is cramping of the flexor muscles in the arms and legs or cramping abdominal muscles.

Heat cramps are actually helpful because they force a person to stop and rest, says Dr. Barb Struempler, Extension nutritionist, with the Alabama Cooperative Extension System.

Here are some tips for beating the heat.

  • Respect the heat. Plan a work schedule for yourself and others that starts early in the day when temperatures are cooler. Allow frequent short breaks for cooling and thirst quenching.
  • Drink a third more liquid than your thirst dictates. Strong tea, coffee or colas may build up too much caffeine and cause frequent urination. Natural juices, milk, soups and diluted-quenchers and frequent small amounts of water will do the job. One sign of dehydration is dark urine in small amounts. An adequate intake of fluids keeps the urine light colored and abundant.
  • Eat a well-balanced diet. A well-balanced diet supplies essential proteins, calories, vitamins and minerals for muscle wear and tear. Crash dieting anytime is not healthy, but it is especially dangerous in the summer. Small frequent meals with plenty of fresh fruits, vegetables, dairy products and poultry will result in safe potassium levels for heart and muscle activity. Salt tablets are not a substitute for a balanced diet. They even damage delicate stomach linings and can cause cramps. A handful of raisins provides more energy and minerals than a salt tablet or a quart of thirst quencher.
  • Wear protective clothing. A loose, long-sleeved shirt and trousers reduce solar burn. A widebrim hat also will help keep the entire head cool.
  • Look for early signs and symptoms of heat illness. Headache, dizziness, confusion, slowed speech or reflexes, unusual irritability, lack of concentration, hot dry skin or lips and dark concentrated urine are all warning signs of heat illness. Stop, rest and cool off if any of the early signs develop.

    Don't take any chances. No one is immune from heat illness, even those in top physical condition, Struempler says. It takes two weeks for the body to become conditioned to periods of high temperature and humidity.

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    SOURCE: DR. BARBARA STRUEMPLER, Extension nutritionist, Alabama Cooperative Extension System (334) 844-2217.