Officially summer has begun, but the temperature feels like August. Every year I reprint this column just as a reminder that we are all vulnerable to heat exhaustion. Every living thing needs water. This includes us. Especially when the temperature begins to soar our bodies require more water. Our bodies work hard to regulate our temperatures. So adhere to the following when the mercury rises!

1. If the temperature is over 90 degrees avoid strenuous exercise outdoors

2. Avoid 5Ks that are held in the hottest part of the day. Instead sign up for ones that are held during the coolest part of the day.

3. If you start to feel dizzy or nauseous do not keep working out. This is a sign of heat exhaustion.

4. If the air quality is bad, save your outdoor workout for another day and exercise in an air conditioned environment.

5. Avoid excessive caffeine and alcohol, which can cause dehydration.

6. Listen to your body, if something does not feel right, then assess and change what you are doing.

Anyone can suffer from heat related illnesses. Heat cramps are painful spasms in the muscles generally the legs and abdomen. Heat exhaustion is characterized by cramps in muscles, headache, rapid or shallow breathing, vomiting and or dizziness. The most serious of the heat related illnesses is heat stroke, this can be a body temperature as high as or higher than 106 degrees Fahrenheit, sudden collapse, dry throat, cold, clammy skin and rapid pulse. How our bodies react to high temperatures varies from individual to individual. However, it has been shown that heat cramps in a 16 year old, could be heat exhaustion, in a 45 years old and heat stroke in a 65 year old. It seems age plays a part in how our bodies cope with extreme temperatures. Medical attention needs to be sought if one suspects someone is suffering from heat exhaustion or heat stroke.

Remember hydrate, hydrate, and hydrate. If the temperature is above 90 then a run at noon would not be a good idea. Be smart and treat your body well. Remember most vulnerable are small children, animals, older adults, overweight as well as underweight individuals. Pregnant women as well are at a great risk for heat related illnesses. When the mercury goes way up then exercise smarter and then finds some shade and a tall glass of ice water. ENJOY!

For more information, please contact: Kay Colgan at Middleburg Pilates and Personal Training at K's, 14 S. Madison Street, Middleburg, Virginia or 540-687-6995.