A few things I learned from back when I worked on rooftops every day. Feel free to add your own tips.
Drink!! And not just anything. Lots of water is best, some sports drinks can help but don't go crazy with them. Contrary to popular opinion, very cold water is not the best thing for you. Room temp or a little cool is best. Start drinking well before you get out into the heat; you should go into it well hydrated. If you wait until you're thirsty to start drinking, you will never catch up while your out in it. Back on the sports drinks...I used to dilute them with water. That seemed to work well for me.
Wear loose fitting, light colored cotton clothes. A hat, especially a straw or "outback" type hat can make a major difference.
Eat awhile before going out, but eat lightly. Careful with the high fat or greasy foods. Watch the caffeine; stimulants are bad news in the heat. The last thing you need in the extreme heat is a supercharged metabolism. Also eat lightly throughout the day whether you want to or not. You need food while in the heat to give you energy, regulate your sugar, and help replace what you sweat out.
Remember the old farmer's saying about a plow horse versus a race horse? Be a plow horse...slow and steady. Don't rush, keep the heart rate and metabolism low.
Monitor your perspiration. If you stop sweating and get clammy, get out of the heat NOW. At that point, you are dehydrated and in danger. And this is kinda gross, but monitor your urination. If you aren't peeing, you are dehydrated or close to it.
Drink!! And not just anything. Lots of water is best, some sports drinks can help but don't go crazy with them. Contrary to popular opinion, very cold water is not the best thing for you. Room temp or a little cool is best. Start drinking well before you get out into the heat; you should go into it well hydrated. If you wait until you're thirsty to start drinking, you will never catch up while your out in it. Back on the sports drinks...I used to dilute them with water. That seemed to work well for me.
Wear loose fitting, light colored cotton clothes. A hat, especially a straw or "outback" type hat can make a major difference.
Eat awhile before going out, but eat lightly. Careful with the high fat or greasy foods. Watch the caffeine; stimulants are bad news in the heat. The last thing you need in the extreme heat is a supercharged metabolism. Also eat lightly throughout the day whether you want to or not. You need food while in the heat to give you energy, regulate your sugar, and help replace what you sweat out.
Remember the old farmer's saying about a plow horse versus a race horse? Be a plow horse...slow and steady. Don't rush, keep the heart rate and metabolism low.
Monitor your perspiration. If you stop sweating and get clammy, get out of the heat NOW. At that point, you are dehydrated and in danger. And this is kinda gross, but monitor your urination. If you aren't peeing, you are dehydrated or close to it.
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