By Gary A. Rada, M.D.

    We all enjoy the lazier days of summer, but with the brutal heat in the Valley, we’d all enjoy them more in San Diego.

    Unfortunately, most of us do not have the luxury of leaving for the summer. In July, in Phoenix, we can’t beat the heat. But we can co-exist for a safer and healthier summer in the Valley of the Sun.

Around the water

    The cool pool is our summer refuge, especially now when temperatures are so high. Watch children every minute around water. Always designate an adult to be in charge of the pool, even if only a few people are present. Children can get in trouble in a matter of seconds. Learn CPR and keep a phone outside so no one is tempted to leave, even for a moment.

    Adults also should never swim alone or drink alcohol while swimming. More adults die from drowning than children. In Phoenix, in 2008, 82 drowning incidents were recorded with 26 fatalities—eight children and 18 adults.

 

Heat-related illnesses

    When the body cannot rid itself of excess heat, body temperature can rise suddenly. Watch for symptoms of heat stress and heat exhaustion that can lead to heat stroke if not treated. Heat stroke requires immediate medical attention and could be fatal.

Symptoms include heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea and vomiting.

    Move the person to a cool area and/or immerse him or her in cool water to lower body temperature. Drink cool water or eat ice chips. Seek medical attention immediately if symptoms progress. More severe symptoms include a rapid pulse, more muscle cramps, a cold sweat, extreme fatigue, flushed cheeks, no sweating, confusion or passing out.

Exercising outdoors

    You can keep exercising and working outside in the summer, but plan your activities before 9 a.m. (the earlier the better) and after 7 p.m. Better yet, exercise in an air-conditioned gym or walk at the mall.

    Carry cold water with you and drink water before, during and after exercising or working outside. Your body will be thirsty before it signals you, so keep drinking. If you drink sports drinks, dilute them. Water will be absorbed in your body faster, but sports drinks can be beneficial for more intense exercisers.

    Wear loose-fitting, light-colored clothing in a fabric designed to wick away sweat. And, don’t forget sunscreen, a hat and sunglasses. Be alert for signs of heat-related illness.

Enjoy the rest of your summer, safely!

Gary A. Rada, MD, a family physician with Saguaro Family Practice in Phoenix, was named “Physician of the Year” for 2009 by John C. Lincoln Health Network. Dr. Rada sees patients at the John C. Lincoln Health Center on Tatum, 18404 N. Tatum Blvd., Suite 101. Reach him at 602-992-1900 or www.saguarofamilypractice.com. The information in “To Your Health” is provided by the John C. Lincoln Healthcare Network as general information only. For medical advice, consult your physician.