Beat the heat by keeping hydrated this summer

Many of us love to get active in the warmer months. In late summer, we do our best to get out there and enjoy what's left of the hot, sunny days.

This is also the time of year when student athletes get back into training mode, returning to school sports programs.

However, the combination of exercise and heat can have deadly consequences. It can put too much stress on our bodies, causing dehydration and heat exhaustion. That's why it's important to take the proper precautions and heed your body's warning signals.

Every summer, we hear about people dying of heat stroke and this news is especially sad when it's a young person.

Children, young athletes and the elderly are at a higher risk but all of us need to be aware — especially at this time of year.

Believe it or not most of us are chronically dehydrated.

We do not get the suggested eight to 10 glasses of water per day. Instead, we drink coffee, soda, juice and alcoholic beverages, all of which dehydrate rather than replenish our fluids.

One way to tell is to check the color of your urine — it should be pale yellow, nearly colorless.

If it is darker and resembles apple-juice, then you're dehydrated. If that's the case, make sure you drink more water or low-sugar beverages.

There are several forms of heat illness associated with dehydration, ranging from mild to the severe. Awareness of the symptoms can help reduce the chance of serious illness or even death.

Young children often get irritable in the heat. This could be a sign of early dehydration and too much heat.

Get them into a cool location and encourage them to drink water or sport drinks, but avoid sugary drinks or juice. A low-sugar popsicle can also be a good option. Place cool, damp cloths on the forehead and under the arms to help lower body temperature.

Heat cramps are one of the first signs of heat illness. Often this is the first noticeable warning signal in young athletes. The cramps are painful and can appear in the abdominal muscles and extremities. Again, make the child take a break, get into the shade and drink plenty of water or sports drinks.

The next level of heat illness involves lightheadedness and mild nausea, perhaps even fainting. Many of us have felt that dizzy feeling when rising too quickly; our vision blurs and we may feel off-balance.

When we get this feeling in the middle of an activity, this can be a more serious indication of fluid loss and too much heat. Lie down out of the sun and drink plenty of fluids.

If the person faints or is unable to drink, get them to the emergency room immediately.

Heat exhaustion should be taken seriously. It requires immediate attention. Symptoms include severe nausea, headache, weakness, light-headedness, muscle cramping, and sweating. Heat exhaustion causes the body's temperature to rise to dangerous levels and action must be taken to cool it down. Again, the best way to do so is to rest in a cool area and drink lots of cool fluids.

Heat stroke is the most severe form of heat illness and requires immediate medical attention. Get the person into a cool location and call 911.

Body temperature at this point is often above the 104 degree mark, and the person may have seizures, appear disoriented, have severe nausea and vomiting, or may even become unconscious. If they are able, make them drink water or sport drinks.

Remove their clothing and place ice bags on the neck and under the arms until the ambulance arrives.

Keep these symptoms in mind as you enjoy your favorite summertime activities and we'll all be able to beat the heat.