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Summer is the season for heat. Though this can traditionally be foggy
season in Santa Barbara County, days that are fog-free can get very
warm. When young people are caught up in the excitement of playing
hoops on the driveway or even a leisurely bike ride on a weekend, they
might not notice the temperature rising. But their bodies will notice
the heat anyway.
Under normal conditions, the body’s natural control mechanisms — skin,
vascular system, and perspiration — adjust to the heat. But those
systems could fail if exposed to high temperatures for prolonged periods.
Here are some tips to help young people — or those just young at heart — beat
the heat:
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Limit exercise or strenuous physical activity to the coolest part of the day — usually
early morning or late evening.
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Have children wear loose-fitting clothing that’s both lightweight and light
in color. Choose clothing that draws perspiration away from the skin to keep
the body cooler — such as cotton tee-shirts or shorts. The new perspiration-wicking
fabrics also are effective. Have children drink plenty of water, and don’t
wait until they’re thirsty to take a drink. The thirst mechanism kicks
in only after a body is significantly depleted of fluids. If exercising heavily
in hot weather, aim for two to four glasses — or 16 to 32 ounces — every
hour.
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Children should stay away from liquids that contain caffeine or lots of sugar — these
actually cause a body to lose more fluid. Also, know that a drink that’s
too cold might cause stomach cramps.
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It’s always a good idea to take a break in a shady area to cool down.
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Don’t overdo it. Start slowly and increase the pace gradually. In weather
that’s extremely hot and humid, is best to avoid exercising at too high
a level. What’s normal activity on a cool day might be dangerous on a hot
day.
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Everyone should always wear sunscreen. It’s harder for the body to keep
sunburned skin cool. Hats help keep the sun off the face and head, providing
protection from sunburn and keeping the body cooler, too.
It’s important for parents to know the symptoms of heat-related illness.
If you don’t pay attention to the warning signs, the body’s natural
cooling system could begin to fail, and that could lead to heat cramps, heat
exhaustion, or heatstroke.
If a child starts to feel overheated, activity should stop immediately. The child
should rest in a cool, shaded area and drink plenty of fluids. If heat cramps
have started, massaging sore muscles may help alleviate some of the pain.
These are all good ways to beat the heat.
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