High temperatures, high humidity and strenuous activity can be a combination for a potential disaster. With summer cheerleading camps and clinic and outdoor performances and practices, it's essential that you arm yourself with the knowledge of the prevention and treatment of heat cramps, heat exhaustion and heat stroke. Take preventative measures; learn to recognize the signs and symptoms; remember treatment plans and most importantly, seek medical advice when in doubt or when necessary.

By following these simple guidelines you can beat the heat out of any sizzlin' summer cheerleading activity.

Preventative Measures - Staying Cool

• Begin slowly. If you're not use to outdoor activity take it easy at first. Gradually increase your level of exposure to the heat.
• Drink plenty of water. It's important to replace any fluid you lose through sweating. Don't wait until you're thirsty to drink; drink before, during and after all outdoor exercise or activity.
• Dress properly. Avoid dark colors as they absorb the heat. Wear loose fitting clothing that will allow the air to circulate around your body and help keep you cool through evaporation. Wear as little clothing as possible (or permissible) and make sure it is made of a light weight, breathable fabric. Cotton and other natural fabrics are good, as are the newer "sports" fabrics that wick away perspiration. It's also advisable to wear a brimmed hat.
• Time it right. If possible, plan your outdoor activities before 10 a.m. or after 6 p.m.

• Sunburn is your enemy. Wear a good sunscreen and remember to keep reapplying it.

Signs and Symptoms of Heat Cramps, Heat Exhaustion and/or Heat Stroke

• Painful, involuntary muscle spasms
• Fatigue or weakness
• Headache
• Feeling faint
• Nausea
• Cool and clammy skin
• Ashen coloring
• Sweating heavily
• Irritability
• Dizziness or confusion
• Collapsing
• Hyperventilating
• Unconsciousness

Treatment of Heat Cramps, Heat Exhaustion or Heat Stroke

• Get the person out of the sun. Move them to air conditioning or in the shade.
• Remove and/or loosen all clothing.
• Lay the person down and elevate their legs slightly
• Offer the person sips of cold water or even better, a sports drink. Nothing iced or containing alcohol or caffeine. And don't allow them to gulp their drink down.
• Fan and cool them off by spraying them with water.
• If the person is nauseous, turn their body to the side to prevent choking.
• If you suspect heat stroke, which is a life threatening condition, or the person has the following symptoms, call 911 or seek medical advice:
  • Temperature above 105 degrees fahrenheit
  • Headache, d izziness or loss of consciousness
  • Disorientation, agitation or confusion
  • Sluggishness or fatigue
  • Seizure
  • Hot, dry skin that is flushed, but is not sweaty
  • Rapid heart beat
  • Hallucinations
• When in doubt, call 911.