Health and Wellness Guide for Working out in the Heat: Heat stress on the human body is caused by a combination of the humidity, sun radiation and the actual temperature outside. According to the Humidex measurement, humidity accounts for 70% of heat stress on the body, sun radiation causes 20%, and the temperature causes 10%. Notably, heat stress is more likely to occur in the elderly, young children and those with diabetes, obesity issues, and chronic respiratory and heart conditions. Assuming that our recruits are young and healthy, they are not at high risk. However, please be aware of any recruits with diabetes or high blood pressure, as they would be in the higher risk category. We must still proceed with caution as every person can suffer heat stress under the right, or should I say WRONG, circumstances. Also, have recruits exercise in pairs on very hot days so that they can monitor each other for heat stress. In summary, there is mixed information on when to proceed with caution and when to refrain all together when exercising outdoors. Some sources say to proceed with caution when the temperature is anything above 80 degrees Fahrenheit with higher than 60% humidity. I think these numbers are low and more for the high risk groups such as children and the elderly. It seems that the numbers that apply to us and our recruits are the Heat Index Numbers that a variety of sources quote such as the International Association of Fitness Professionals and Princeton University. We should consider “Warning Days” any days with a combined humidity/temperature number of 161 to 175. In other words, 81 degrees with 80% humidity; 86 degrees with 75% humidity etc. would constitute a “warning day” and academies need to use caution when they are exercising outdoors. Slower and shorter workouts are the protocol. We should consider “Dangerous Days” any days with a combined humidity/temperature number above 175. I strongly recommend that academies refrain from any outdoor physical activities on those days. Signs of Heat Stress: (Not life threatening) • Clammy, pale skin • Sweating • Weakness, tiredness, fatigue • Dry mouth • Headache and or dizziness Signs of Heat Stroke: (Life threatening) • Very high body temperature (103 degrees F or higher) • Absence of Sweating • Disorientation, confusion • Deep or shallow breathing • Seizures • Loss of consciousness • Weak pulse rate • Hot, red and dry skinWhat to do: • Immediately take the person to a cool place • Have the person drink fluids • If ice packs are available, place them on the wrists, ankles, armpits and neck to cool the larger blood vessels • Rest, rest, rest • For heat stroke: Call 911 immediately and wrap wet towels around the person’s body or immerse them in water How to Avoid Heat Stress: • First and foremost, hydration with water or a sports drink: before, during and after the workout; even if the person doesn’t feel thirsty! • Workout before 10 a.m. or after 7 p.m. whenever possible. The academies with afternoon PT hours need to be the most cautious. • Exercise indoors on the “warning” days when possible. • It takes 7 to 14 days for a person to fully acclimate their body to the heat. Therefore, workouts should be slower and shorter during the earlier days of the summer heat. • Use sunscreen and wear hats. • Take water and “shade” breaks. • Shower and change clothes as soon as possible after the workout.