Warm Weather Activities

• Take heat into account when playing sports in the summer. If you are doing summer training for a fall sport, make sure your body has a chance to acclimate to the high heat and humidity. This will happen best with a gradual conditioning program.

• When the temperature is above 85 degrees and humidity is 70 percent or higher, caution should be taken when participating in outdoor athletic activities.

• As the body becomes dehydrated, muscles lose their elasticity and are more prone to injury. Think of a dry rubber band or rope. That's what muscle tissue resembles when dehydration occurs.

• Water is the best fluid during an activity because it is absorbed very quickly. Sports drinks with electrolytes are good both before and after an activity. Rehydrate every 15 minutes for a period of 3 to 4 minutes. If you wait until you are thirsty, it's too late.

• Be wary of heat stroke and heat exhaustion. Heat exhaustion causes profuse sweating, fatigue, and dizziness. Heat stroke is even more serious, involving a rise in body temperature because the body's sweating mechanism is no longer working. If you experience any of these symptoms, take a cool bath, drink fluids, and rest. In serious cases, seek medical attention.

When it's summer, don't forget your sunscreen!

For years, people believed that a suntan was good for you, because a deep tan made you look healthy. We now understand that it can lead to sun damage that shows up as wrinkles and/or skin cancer.

More than 90 percent of skin cancers occur on areas of the body exposed to ultraviolet (UV) radiation. In addition to sun exposure, genetics also plays a role. Fair-skinned, light-eyed people are more likely to develop skin cancer than those who have darker complexions.

Sunscreens protect the skin by forming a chemical and a physical barrier against the sun's ultraviolet rays. A range of sun protection factors exists on the market today.

When looking for a sunscreen, remember:

• The SPF number indicates how much longer you can stay in the sun using the product than if you went out with no sunscreen.

• SPF 15 should be adequate protection for a day outside as long as it is applied to all exposed areas.

• Consider switching to a higher SPF if your skin is particularly sensitive or if you are taking medications (such as antibiotics) that can make skin more prone to burning.

• Consider switching to a higher SPF if you won't be able to reapply the product after swimming or perspiring.

• Remember that an infant's skin is generally more sensitive. Look for a sunscreen developed specifically for children.

• Consider new beauty products such as moisturizers and foundations that contain sunscreens.

• Bear in mind that in exchange for more protection, there is a greater chance of skin irritation with stronger SPFs.

Contact Southcoast SPORT

Get help quickly. Call the Sports Injury hotline at:
508-961-7656

Southcoast SPORT: Sports Performance & Orthopedic Rehabilitation Team