We all enjoy the opportunities for training outdoors that Summer provides, but the heat can bring with it some things that should be taken into consideration. Like all things in parkour and freerunning, we must approach our training in the safest way possible, and training in the heat is no exception. The two most common side effects of training on hot days are Dehydration and Sunburn, and In this article we will give you some tips on how to avoid these effects, how to treat them, and what to do should they become serious.

Dehydration

Dehydration occurs when your body loses to much water - in our case due to sweating from intense exercise. Some of the symptoms of dehydration are:

- Dry mouth and sticky saliva.
- Muscle Cramps
- Reduced urine output or dark yellow urine.
- Acting listless or easily irritated.
- Feeling faint

Mild dehydration and the symptoms that can go along with it can usually be avoided by simply increasing the amount of water consumed. It is recommended that we drink extra water before and after exercising, and if possible, getting a drink every 15-20 minutes while doing exercise.

For longer periods of exercise, it may be necessary to replenish not only the water, but some of the electrolytes that we have lost through sweating, particularly sodium and potassium. Electrolytes are important because they are what your cells (especially nerve, heart, muscle) use to maintain voltages across their cell membranes and to carry electrical impulses, such as muscle contractions, across themselves and to other cells. When trying to replenish electrolytes, avoid beverages with large amounts of sugar such as soda and fruit juices, as the higher percentage of carbohydrates slows the absorption of water into the body.

A homemade alternative to sports drinks can be found here.


Heat Exhaustion

It's easy to forget to hydrate during a good training session, or even if you have been drinking water sometimes it might not be enough, and dehydration can lead to Heat Exhaustion. While not usually life threatening, if not treated it can lead to Heat-Stroke, which is a serious problem that requires medical attention. In addition to those of dehydration, people suffering from heat exhaustion can have the added symptoms

 - Dizziness
 - Nausea
 - Vomiting
 - Headaches
 - Weakness
 - Loss of consciousness

Should signs of heat exhaustion become apparent, all physical activity should cease, and you or the person displaying these symptoms should find shade, lie down, and be given large amounts of fluids immediately.

Heat-Stroke

Heat-stroke is characterized by a high body temperature, usually upwards of 104*F and is considered a medical emergency, and the symptoms can be severe.

- Nausea and vomiting
- Seizures
- Disorientation or delirium
- Blood in urine or stool
- Coma

Should you see someone who you believe has heat-stroke call for help immediately, and if possible, place ice around the neck, arm-pit, and groin areas to cool the body. If the person is awake and able to swallow, administer cool-liquids until help arrives.

Sunburn

Sunburn is skin damage from the sun's ultraviolet (UV) rays, and while most of us have had mild cases before, there are several variations ranging in severity from mild irritation and redness, to a second degree burn that can include swelling, blisters, skin and nerve damage that take longer to heal.

There are several factors that should be taken into consideration when determining the sun's severity, and what measures you should take to protect yourself.

- The time of day. You are more likely to get a sunburn between 10 in the morning and 4 in the afternoon.
- Distance from the equator. More direct sunlight reaches Earth the closer you are to the equator.
- Altitude. the higher you are, the less atmosphere there is to protect you. You lose 4% of the Earth's natural UV protection for every 1000 feet climbed.
- Your surroundings. reflective surfaces like water, sand, glass, and concrete can reflect extra sunlight onto you, increasing the chances of a burn.
- Don't rely on clouds. UV rays can pass through cloud cover.

Preventing sunburn is fairly simple. and through use of covering clothing, sunscreen on exposed areas, and staying hydrated you can train with little risk of getting a bad burn.

Should a sunburn occur, there are several things you can do to help recovery.

- apply Aloe Vera to the burn
- Take cold showers, exposing the burn to cold running water will help carry heat away from the skin.
- Should the burn start to peel, try lotion to smooth the irritation.

With these safety tips in mind, you should be able to train safely during the summer without too much risk!