May 24, 2002

COLLEGE STATION – Legend has it that Texas only has two seasons – January and summer. This year might prove that since the thermometer cracked the 90-degree mark before the end of April. If this trend continues, summer this year could be an old-fashioned scorcher, and an early one at that.

While warmer weather is welcomed by sun-worshipers, wiser Texans know the summer heat is nothing to fool around with – or in. Summer heat can be dangerous. Each year hundreds of people in and out of the Lone Star State sicken because of heat-related conditions, and some of them die, said Dr. Carol A. Rice, Texas Cooperative Extension health specialist and a registered nurse.

Some of these heat-related conditions are:

- Heat cramps: Painful spasms and cramping of large muscles in the legs, arms or abdomen. These spasms are caused by too much exertion in the heat and not enough fluids (such as water or juice) taken in.

- Heat exhaustion: Feeling of tiredness, weakness and dizziness, accompanied by headache, nausea and sometimes vomiting. Heat exhaustion is also brought on by dehydration and too much physical activity in the heat. Victims' perspiration is heavy; skin feels moist.

- Heat stroke: Symptoms of this serious medical condition include feeling tired, weak and dizzy, as well as disorientation and/or deliriousness, and possibly unconsciousness. "Heat stroke is truly a medical emergency for which you would call 911," Rice said.

But the news is not all dark and gloomy. Rice said a few precautions and a little common sense can make these summer dangers a thing of the past.

First, she said, get plenty to drink – of the non-alcoholic variety. "Be sure you are adequately hydrated before you go into the heat, and make sure you have plenty of water with you," she said.

If you're planning to be out in the sun doing heavy physical activity, Rice advised, drink a couple of eight-ounce glasses of water, juice or sports drink about two hours before you go outside, and follow that up with another four to eight ounces of these liquids about 90 minutes later – or about 15 or 20 minutes before you go out into the sun. That will give your body time to accumulate necessary fluids, she said.

Beer may be considered the "national drink of Texas" in some circles, but Rice advised against using it as your beverage of choice when trying to beat the heat. Beer actually acts as a diuretic, she said, and increases fluid loss – not a good thing when you're trying to protect yourself against heat-related illnesses.

Caffeinated drinks, such as colas and that other Texas favorite, iced tea, act much the same way. These drinks make you "lose more water than you need to," Rice said.

Your best bet is to drink plain and simple water, and plenty of it. The good news is, not only is water the best drink for before, during and after heavy physical activity, it's probably the cheapest too, she said.

"Drink lots of cool water, even more than you think you need, when the weather is hot and humid," Rice said. And remember, she added: When the weather is humid, perspiration doesn't evaporate as quicky so the body cools down more slowly and heat-related conditions become more likely.

A good rule of thumb is to drink about one-and-a-half times what your body tells you it needs to prevent dehydration in the summer heat. "Drink at least a gallon of liquid a day – about 16 glasses – when the outside temperature is above 90 degrees and you are not in air-conditioned surroundings,"she said.

Surprisingly enough, some places in Texas are still not air-conditioned. Rice's advice if you find yourself in one of those locations:

- Use a fan to keep air circulating.

- Open windows as wide as possible to create cross-ventilation.

- Open drapes or curtains on the shady side of the building and close them on the sunny side.

- Don't cook.

- Try to spend at least part of the day in an air-conditioned environment, such as a shopping mall, senior center or public library.

- Take cool baths or showers as often as possible.

Some Texans feel the heat more than others and need to take special precautions.

"Older people are more likely to have problems with heat," Rice said, because the body's "temperature-regulating system is not quite as sensitive as it gets older, so they don't realize how hot they are becoming."

People with chronic illnesses, such as Parkinson's disease, diabetes, heart disease or high blood pressure, may be more heat-sensitive too.

Rice also advised:

- Don't increase salt intake. "It's very rare that an American will need extra salt," she said. "Most of us get too much."

- Wear light-colored, cotton clothing. "Most synthetic materials trap body heat and are not absorbent," Rice said. And wear a hat "to shade your head."

- Whenever possible, schedule outside activities during early morning or late evening when temperatures are cooler. "If you are required to work outside, take frequent breaks and drinks of cool water," Rice said. "Do not run or do other types of energetic exercise during the heat of the day.

- Drink the right beverages. "Avoid drinks with caffeine – they may cause muscle cramping," she said, and "eat plenty of fruits and vegetables to maintain adequate amounts of sodium, calcium and potassium."

And "never, never, never take salt tablets," Rice said. Too much sodium is not good for the body and "most foods provide enough."

For more information about heat-related conditions and how to avoid them, contact a county Extension agent and ask for publication L-1858. Or visit the Web site: http://agpublications.tamu.edu and click on Extension Publications, the click on the link to Health.