6 Tips to Avoid Becoming a Heat Casualty

Hot summer days are brutal for many working outside in arid or humid environments. When the temperatures are above average, you need to do more than drink water to stay cool and avoid becoming a heat casualty. Here is a question from an active-duty Navy sailor putting in security shifts on base in the desert:

Stew, I have been working in the hot sun all day and trying to work out before or after work, depending on my shift. I drink water and add electrolytes all day. How can I not feel like a heat casualty at the end of the day? I have nothing left to train most days. Thanks, Ben

Ben, your efforts to drink water, add electrolytes and find shade are helping you to avoid becoming a heat casualty, but finding the fuel and energy to continue to train off duty requires another level of focused recovery. Here are some recommendations to cool yourself, find a second wind to train and prepare for the day in the sun:

Acclimate

It takes some time to acclimate if you are new to this heat. Be patient initially, as it will take several weeks to "get used" to this constant heat. If you arrived mid-summer, you would find this transition more difficult if you could gradually prepare for the heat progression during the spring and early summer. Before you acclimate, you must adhere to all the recommendations below as what you do before, during and after outside heat exposure will determine whether you become a heat casualty.

Avoid Too Much Alcohol, Nicotine and Caffeine

Moderating or eliminating all these chemicals will help you retain water better. I know telling a military member who does shift work to avoid or eliminate these substances falls on deaf ears, but you must consider it if you are working to perform optimally. Read the study on nicotine and heat casualties.

Take Cooldown Breaks

If you're in the heat all day, having a shaded or air-conditioned place to step into can make a difference. Fill a cooler with ice and small towels and bring it to work. Keep the towels cold and place them around your neck, head and face throughout the day. During a lunch break, see whether you can find an indoor pool or ice bath to help you cool down for 5-10 minutes. You'll find this refreshing, giving you a second wind when you feel you are dragging.

Fuel with Food Instead of Caffeine

If possible, consume something that gives you energy, such as carbohydrates in fruits and juice, and fats in nuts and other calorie-dense foods. Caffeine does not provide you with energy but helps mask fatigue in your body.

Lighter Clothing

When possible, wear lighter-colored clothing to help reflect the heat and not absorb it. Apply sunscreen to exposed areas, especially the face and neck.

Chicken Noodle Soup

One of my favorite supplements for a hot, humid day is chicken noodle soup. Sodium and potassium are abundant in this delicious option, which may remind you of home. This is not a meal but a snack whenever you need it. Remember to treat dehydration like the flu. I always carry extra cans in my backpack and vehicle just in case I feel the hottest days of the summer catching up with me.

Remember, half of your fatigue is body heat, so cooling down can make you feel more like working out. The other half is fuel, so eat well and stay hydrated with water and electrolytes. Your nutrition is more important than your training, as you need the right fuel to help you work, avoid becoming a heat casualty and have enough energy to train and recover to do it again tomorrow.

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