Staying hydrated is one way to beat the heat this summer, although a better option may be to just stay in doors.

New Sharon Medical Center family nurse practitioner Melissa Lamb said she has seen high school boys with early signs of heat exhaustion while performing sports physicals.

She said it is important for people to stay hydrated. She advised drinking six to 20 ounces of water before going outside, then drinking another eight ounces every half-hour while outside. She also recommended easing into outdoor activities and wearing loose-fitting, light-colored clothing. It is also important to continue drinking fluid once inside. Sun block also helps, as sun burns increase body temperature.

Lamb is trying to teach athletes to stay safe as they train during the summer. She said that heat stroke is the third most common cause of death for high school athletes.

Heat injuries are split into three levels: heat cramps, heat exhaustion and heat strokes.

Symptoms of heat cramps are heavy sweating and dehydration, dizziness, rapid heart rate, involuntary muscle spasms in the arms, legs and abdomen, headaches and dark urine. Heat exhaustion symptoms are heightened heat cramp symptoms.

During a heat stroke, a person may stop sweating as the body begins shutting down. A person’s body temperature can exceed 104 degrees, and the brain, heart and kidneys are in danger. People suffering a heat stroke need to go to an emergency room, Lamb said. Young children and the elderly have a higher risk for heat stroke.

Treatment for heat injuries includes loosening clothing and applying ice packs to bring the body temperature down. Lamb recommends people working outside drink an electrolyte solution, like sports drinks, to rehydrate because they return sodium and potassium to the body.

For those who can’t escape the heat once they are indoors because they don’t have air conditioning, the Red Cross is offering fans at their office at 500 High Ave. W.

The Red Cross recommends people be good neighbors and check on elderly residents in the neighborhood and those without air conditioning during heat waves.

Herald staff writer Wes Kappelman can be reached by e-mail at news2@oskyherald.com