Every year, locals and tourists take full advantage of the sun either naughty or languish under the sun. Even the “natives”, however, often do not realize that San Diego is, in fact, it is a desert (but irrigated) and this creates certain risks for sun worshippers. But there is, of course, as well. This will be a brief overview of things that everyone should know.
Let’s start with the Sun. It’s bright, except when it isn’t. You realize you’re in more danger to get a sunburn on a cloudy day, not Sunny? While clouds can block UV rays of light, many will still enter. Add to this the fact that most people do not use sunscreen in cloudy weather, the result is sunburn surprise for the unsuspecting (the result of UVB rays).
Another type of ultraviolet radiation, UVA rays are more likely responsible for long-term skin problems, such as premature formation of wrinkles, thinning of the skin and skin cancer. Remember that UV rays can penetrate through clothing and the first few inches of water in the ocean or lake.
The result: have plenty of sunscreen, the higher SPF (sun protection factor) the better, and I think, UV-resistant headgear and clothing. [It used to be that most people woefully underapplied sunscreen lotion to their bodies. Now, with the advent of spray cans, it’s much easier to protect your body. You shouldn’t spray directly onto your face. This is where you want to apply a high SPF lotion to your nose and ears, the most vulnerable location for skin cancer. Wearing a hat can also provide an added SPF of 4 for your forehead.]
Luxuriously moisturizes. Our bodies produce sweat to cool us down when we are hot. Most understand that it is easy to get dehydrated during long active rest in the heat, but did you know that you can make yourself sick by drinking too much water?
Sweat contains water and salts (particularly sodium). Problems arise when one tries to replace the lost fluids, without meet the needs of sodium. A reduction in body sodium concentration (for example, by dilution, rehydration with plain water), are very weak – the reason for muscle pain, dizziness, headaches and indigestion, and at worst can lead to seizures, coma and/or death. This “hyponatremia” observed in athletes, especially runners new to marathons, which drink water at every water station, regardless of thirst. Another worrisome group of older people who, after watching the news about the impending heat, overhydrate into a panic, causing them the salt level to drop. Then they feel dizziness/unsteadiness that result in falls that can cause broken hips and other bones.
Hyponatremia-it is easy to prevent, including replacement of salt when planning for hot weather. For a short period of operation (for example, < one hour), regular water should be fine. Nothing more needs to be accompanied by an electrolyte solution of a certain type. These are not perfect but they are better than plain water. What to do if you feel dizzy? If you drink a lot of liquid, do not assume that you are not drinking enough and is still dehydrated. Rather, consume some salt. Consuming as small amount as one or two bags of salt (high impact energy aka my “sports medicine Margarita”) can often eliminate muscle spasms, headaches, dizziness, and other relevant conditions.
Treatment of acute injury is ice. The ice is good. Always. The application of heat to a fresh injury feels good at the time, but it contributes to tissue swelling and leads to more discomfort the next day. Instead, apply ice to the affected area(s), up to 20 minutes at a time. Also, to avoid frostbite, never place ice directly on your skin. Now, remember that if you injure your back and apply warm, you will likely be hard and painful the next morning. Instead of ice, and you can Dodge a painful bullet.
Treatment of rattlesnake bites is your car keys. Ka posteriorly to the nearest hospital the Department at the present time for the antidote to save the bitten part! Don’t delay by tourniquet and tries to suck out the poison – it doesn’t work and you will tighten much more important than Anti-venom.
To prevent overuse injuries gradually increasing activity over time. In athletes of endurance, we recommend the 10% rule, i.e. not to increase total mileage or the duration from one week to the next by more than 10%. Stretching and icing the trouble spots, after surgery can also be useful.
The use of anti-inflammatory agents in hot weather, especially before competition, may increase the risk of hyponatremia, as mentioned above. Stick with paracetamol before/during the race, and/or if you have certain medical problems blood thinning.
For most people, however, use of these drugs after injury should be OK, but check with your doctor if unsure.
Finally, in these times Covid, be sure to wearing a simple mask. It is not necessary to wear, if properly physically distanciruemsa, but should be available for the inevitable prolonged close contact. Make them fun to look at the world can use all the humor it can do now….
Dr. Pearson is an experienced family and sports medicine physician, practicing in the heart of carlsbad village. He works with Olympic athletes and weekend warriors, the medical Director of the carlsbad 5000 for many years. Learn more at www.medicine-in-motion.com.
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