During warm and sunny weather we all love to do outdoor activities. But, we should take care to avoid heat-related injuries and illnesses. Heat illness is a common, yet preventable, problem for those who exercise, play sports, or spend time outdoors in the hot and humid months.
Use the following guidelines to decrease the risk of heat illness:

Acclimatization
Those planning on exercising in hot and humid weather need to be accustomed gradually to this environmental stress. You should exercise at decreased intensity for at least a week. So the body becomes acclimatized to the heat. You can increase the exercise intensity gradually.

Fluid replacement
Water intake should be carefully monitored and encouraged for those exercising in the heat. Unlimited access to cold water should be available at all times. Fluid consumption should occur before, during, and after activity. During exercise, you have to plan frequent water breaks. Water is usually the best choice for fluid replacement. Try to avoid drinks with caffeine or alcohol.

Monitor Weight Loss
Check your body weight before and after each exercise session on hot and humid days. Most of the body weight lost during exercise in the heat is water weight. It should be replaced the next day through proper diet and fluid replacement. A loss of 3-5% of body weight can reduce blood volume and lead to a health threat.

Clothing
Lightweight, loose-fitting, light colored clothing should be worn while exercising in the heat. Shorts and short-sleeved shirts should be worn. Avoid exercising in heat producing garments (sweatshirts, rubber suits, etc).

Monitor Temperature and Humidity
Check the environmental temperature and humidity (heat index) during exercise sessions or sporting events. If the heat index reaches dangerous levels, you need to modifie your activities. Try moving activities to early morning or late evening when the temperature and humidity are lower.

Heat illness is a serious health concern that can lead to permanent disability and, sometimes, death. Anyone is susceptible to heat illness; however, elderly, overweight, and unacclimatized individuals should be monitored closely. Any incident of heat related illness should be referred to a physician immediately.

Drs. Christiaan Janssens
​CRO Akwa Wellness

For active people, participating in exercise or athletic events can often result in minor musculoskeletal injuries. The following is a list of things which should be done soon after an injury occurs. The guidelines are based on the acronym R.I.C.E., which stands for Rest, Ice Compression, and Elevation.

Rest - Rest is very important for allowing musculoskeletal injuries to heal. Immobilization of an injury allows the body's healing processes to occur without complication. This will help to ensure the most efficient recovery period.

Ice - Cold, primarily ice in different forms, is an excellent first aid agent. It helps to reduce swelling, decrease pain, and ease muscle spasm. Ice should be applied for approximately 20 minutes every hour or hour and a half following an injury. This protocol should be followed for 2-3 days or until pain and swelling subsides.

Compression - Compression is another effective tool for treatment of new injuries. Elastic wraps and tapes provide uniform compression to injured areas, helping to minimize inflammation. Compression should be maintained throughout the day, with intermittent cold applications.

Elevation - Elevation can also aid the healing process by reducing swelling and increasing venous return of injured cells. The injured area should be elevated above the level of the heart, especially during ice and compression applications.

Many injuries that, at first, seem too minor can sometimes become more involved. If pain, swelling and other symptoms are not improving, it is important to consult your physician. Any injury which results in severe pain, deformity, or joint instability, should be examined immediately by a health care professional.

Drs. Christiaan Janssens
​CRO Akwa Wellness