Issue date: 6/4/09 Section: Features

Media Credit: Gail Hernandez [Click to enlarge]

The start of summer school, summer jobs and summer activities came just about as quickly as the heat this year. The short break between class sessions has evaporated and the time to get back into routine is here. With so much heat and schedules, students may want to take extra precautions to avoid the dangers of summer.

Christina Escamilla, an academic advisor in the health and kinesiology department, recommends taking classes over the summer to stay out of the heat.

"Students need to limit the time they are in the sun and stay out of the sun during peak hours," she said. "If they are outdoors, it is important to stay hydrated. Wear cool clothing, sunscreen and a hat that protects your face and neck."

Lauren Dorsett is a health educator with the Health Education department of Student Health Services, and she has specific advice about water to make sure students stay safe and healthy during the hottest months of the year.

"The most well known rule is the '8x8,'" she said. "Eight 8-ounce glasses of water each day. This should be increased if you are outside in the heat for prolonged periods of time, and if you are active. The easiest indicator to gauge hydration levels is urine color. If your urine is near colorless or pale lemonade yellow, your fluid intake is probably adequate. If it is any darker, that can be a sign of dehydration."

Try also to avoid certain fluids other than water as much as possible to stay better hydrated.

"Skip alcohol and caffeine," she said. "They can have a diuretic effect and contribute to more fluid loss. Every ounce of fluid is precious in the Texas heat, so you want to hold onto it."

Dorsett also has some detailed information about sunscreen to help students who typically aimlessly apply without knowing the facts.

"The general rule of thumb for daily use is to apply 1ounce, a palmful, of SPF 30 or higher sunscreen from head to toe," she said. "Don't forget your ears, nose, lips and neck."

Dorsett said that types and time are important things to note, especially during the summer. "You want to apply sunscreen 30 minutes prior to any sun exposure so that it has time to absorb into the skin," she said. "Look for products with an effective broad-spectrum sun-blocking ingredient, such as Parsol 1789. Products labeled 'waterproof' may provide protection for at least 80 minutes even when swimming or sweating. 'Water resistant' products may provide protection for only 40 minutes. You may think wearing a t-shirt when swimming provides protection, but a wet t-shirt actually only has an SPF 4."

Students who wish to remain active during the summer have a wide variety of safe options at the Student Recreation Center. The Rec offers a cool indoor facility with plenty of options for exercise including an indoor track, various machines, a weight room, rock wall and a wide range of classes. Deaun Woosley, fitness director at the Student Recreation Center, has plenty of advice to stay cool and fit.

"When exercising vigorously, such as running outdoors, it is best to do it in the early morning or in the evening after the sun goes down," she said. "Drink plenty of water, not energy drinks due to all the caffeine, which dehydrates you."

Woosley even has some fashion tips to avoid dehydration and overheating.

"Light colored t-shirts are better than dark colors and the new dry fit fabrics really feel better than all cotton t-shirts," she said.

It is easy to get dehydrated in the summer and the symptoms are uncomfortable and dangerous, according to Woosley.

"Chills and dizziness are sure signs you are dehydrated and you need to stop and get out of the sun," she said. "Drink water immediately."

Rhonda Rahn, health education coordinator, has similar tips.

"I would suggest drinking lots of water," she said. "If you are doing any exercise less than 60 minutes, it is very important to drink water. If your exercise routine is longer than 60 minutes, drink Gatorade or Powerade to help with hydration."

Rahn said the heat is probably the biggest safety issue during the summer and it will be increasingly dangerous in late July and August.

"South Texas gets really hot and lots of people underestimate the heat and don't prepare enough for it," she said.

The Rec center offers group exercise classes during the summer to encourage students to stay in shape.

"There are group exercise classes for everyone including indoor cycling, water exercise, step, weights, yoga, pilates and kickboxing," Woosley said. "The group exercise classes offer such a wide range of fitness opportunities. Meeting the American College of Sports Medicine (ACSM) standards and guidelines for exercise, the fitness classes at the Rec are led by nationally certified instructors that lead fun, goal-oriented fitness classes that are effective and safe."

Students can save money by attending a week of free classes. All group exercise classes are free June 1-7 and all Specialty Instructional classes are "try before you buy" June 8-14.

The common advice for staying healthy, safe and active during the summer is to avoid the heat and drink lots of water. So turn up the AC and start hydrating.

Signs of heat exhaustion
- Chills
- Headache
- Nausea
- Dizziness
- Muscle cramps and spasms

Heat exhaustion is not life-threatening. If you're feeling any of these symptoms, get out of the heat, and cool down. Put your feet up, drink cool fluids, and apply cool compresses to back of neck or chest to help bring the body temperature down.

Signs of heat stroke
- Feeling confused or appearing delirious
- Fast pulse
- Dry, red skin
- Rising body temperature

Heat stroke is life-threatening. Seek emergency care, get the person to a cool place, apply cool compresses to the neck and chest, and have them slowly drinking cold fluids until medical help arrives.

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