FORT SILL, Okla. -- With the arrival of hot summer temperatures, an awareness of how best to cope with the heat can go a long way toward staying safe during outdoor activities.
Southwest Oklahoma's triple digit temperatures and strong winds can compound the effects of dehydration. Because of this always carry plenty of water when out and about. Since local forecasts call for a continuation of temperatures near or above 100 degrees for at least the next 10 days, understanding how heat affects the body is important.
According to Army Public Health Command, first prevention, then early recognition and treatment of heat injuries, are critical to curbing weather-related deaths. Soldiers have been trained to prevent and identify heat injuries on duty, and they can apply that same knowledge to protect themselves and their family members during off-duty recreation.
The following are the three symptoms of heat injury along with treatment suggestions for each:
- Heat cramps, symptoms are spasms in the arms, legs or stomach. Treatment includes sipping water, massaging cramped areas and replacing lost salt through food. Never take salt tablets unless directed by a doctor.
- Heat exhaustion, symptoms are headaches, paleness, clammy skin, excessive sweating, difficulty breathing, loss of appetite, nausea and exhaustion. Treat heat exhaustion by sipping water, lying in shaded areas and resting, and loosening or removing clothing.
- Heat stroke, symptoms are headache, dizziness, delirium, nausea, vomiting and body temperature of 106 degrees Fahrenheit or higher. Heat stroke is a medical emergency and can be fatal. Immediately call 911 and follow the dispatcher's instructions for treatment you can perform before help arrives. Reducing body temperature is paramount in rescue efforts, and the most effective cooling strategy entails removing the victim's clothing and immersing him or her in cool or iced water while massaging the skin (ice sheets or ice packs are acceptable if immersion isn't possible). Anyone suspected to be suffering from heat stroke should be transported to a hospital immediately, preferably by trained medical professionals such as paramedics.
Understanding these risks should help most people determine the best time and extent of exercises or outdoor activities to pursue.
However, awareness of heat is only half the concern. People should adequately prepare for summer activities.
Muscle or skeletal injuries, according to Army Public Health Command, are a leading contributor to an estimated 25 million limited duty days logged in the Army during an average year. Many of those injuries occur during physical training or while participating in sports. Since many of these activities also relate to off-duty recreation, preventing injuries is relatively easy with a bit of planning.
The Army Pocket Physical Training Guide contains information on planning and preparing for safe and injury-free physical activities. Recommendations include:
- Always warm up and cool down before and after physical activity.
- Although some muscle soreness is expected following physical activity, pushing too hard can aggravate injuries.
- Activities should be age appropriate. There are many ways to exercise outdoors; plan ahead so everyone can participate in an activity suitable for their age and fitness level.
- Stay hydrated.
- Provide water for pets coming along for the fun.
For those people who intend to exercise outdoors, consider the heat and immediate environment you will be in.
Avoid activities near heavily traveled streets and highways during peak traffic hours. Avoid tobacco and other pollutants before and during exercise. Exercise early in the day or during the late evening if your area has a problem with smog, and use waterproof or sweat proof sunscreen when exercising.
However, anyone else who prefers the climate controlled environment of indoor activities, three three main alternatives at Fort Sill meet this requirement: Goldner, Honeycutt and Rinehart Fitness centers. Hours of operation and complete schedules of fitness classes and equipment may be found at www.sillmwr.com under the Recreation drop-down menu.
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