Summer Safety in the Sunshine State: Beat the heat with proper hydration

Published June 27, 2011
By Senior Airman Joe McFadden
1st Special Operations Wing Public Affairs

HURLBURT FIELD, Fla. -- June 21 officially marked the first day of summer, but many Air Commandos and their families have already been marking the season with frequent visits to the beach, celebratory back-porch barbecues and outdoor sports under the sun.

But along with an increase of activity outside, the temperatures in Florida over the last few months have also been climbing. And an unfortunate factor that accompanies the mercury rising is the number of reported dehydration cases.

In fact, the Centers for Disease Control reported that more than 300 Americans die each year from heat-related illnesses. Sadly, most of these deaths could have been prevented with an extra emphasis on adequate hydration.

"The average temperatures in this part of Florida from April to September ranged between 70 and 90 degrees," said Staff Sgt. Michael Price, 1st Special Operations Aerospace Medicine Squadron NCO in charge of medical standards. "In this constant heat, you can become dehydrated by just sitting around."

Warning signs of dehydration may include fatigue, nausea, muscle cramps, headaches and dizziness. The person's skin may turn a pale color, or they may even faint. Even worse, dehydration may lead to a heat stroke, a severe condition marked by extreme body temperature, high pulse, disorientation, seizures and unconsciousness.

Sergeant Price said there are key warning signs you can follow to know when your body is becoming dehydrated.

"Sweating is your body's means of cooling itself down and the first sign that people need to start hydrating more," he said. "And if you're thirsty, that's also another key that you're becoming dehydrated."

Sergeant Price said that drinking plenty of water throughout the day is the best way to ensure your body is getting adequate hydration. He also said that as big as Hurlburt Field is on physical training, Air Commandos need to focus on hydration before, during and after their workout.

"Drink about 15 to 20 fluid ounces before your workout and eight to 10 fluid ounces during your workout," he said. "This also includes outdoor activities, not just PT, like working outside."

The color of your urine can also serve as a determinant of your hydration level. A very light shade of yellow is normal, but a darker shade or even brown hue can indicate you need water soon.

Another factor that can help determine guidelines for hydration is the current flag conditions administered by the base command post and pop-ups on base computers.

White flag -- 78 to 81.9 degrees.

Easy work: No work-and-rest limits; water intake should be one-half quart per hour.
Moderate work: No work-and-rest limits; water intake should be three-fourths quart per hour.
Hard work: 40 minutes of work and 20 minutes of rest; water intake should be three-fourths quart per hour.

Green flag--82-84.9 degrees.

Easy work: No work-and-rest limits; water intake should be one-half quart per hour.
Moderate work: 50 minutes work and 10 minutes rest; water intake should be three-fourths quart per hour.
Hard work: 30 minutes work and 30 minutes rest; water intake should be one quart per hour.

Yellow flag--85-87.9 degrees.

Easy work: No work and rest limits; water intake should be three-fourths quart per hour.
Moderate work: 40 minutes of work and 20 minutes rest; water intake should be three-fourths quart per hour.
Hard work: 30 minutes of work and 30 minutes rest; water intake should be one quart per hour.

Red flag--88-89.9 degrees.

Easy work: No work-and-rest limits; water intake should be three-fourths quart per hour.
Moderate work: 30 minutes of work and 30 minutes rest; water intake should be three-fourths a quart per hour.
Hard work: 20 minutes work and 40 minutes rest; water intake should be one quart per hour.

Black flag--90 degrees or more.

Easy work: 50 minutes work and 10 minutes rest; water intake should be one quart per hour.
Moderate work: 20 minutes work and 40 minutes rest; water intake should be one quart per hour.
Hard work: 10 minutes and 50 minutes rest; water intake should be one quart per hour.

While you may be able to detect warning signs of potential dehydration in your body, Sergeant Price said it's important to look after your wingmen especially when working outside together.

"You should always use the buddy system and make sure people drink plenty of water prior to an activity," he said. "If they show signs of heat exhaustion, stop your workout and, if you're outside, get them out of the sunlight. Give them a sports drink and replenish them with water."

Sergeant Price said once the victim is out of the sunlight, you should lay them on their back with their legs raised. If you suspect a heat stroke, don't waste time, immediately call for medical help.

For more questions about hydration safety or useful tips, contact your doctor or the Health and Wellness Center at 884-4292.