{"682769":{"#nid":"682769","#data":{"type":"news","title":"Acclimation and Hydration Are Keys to Beating Summer Heat","body":[{"value":"\u003Cdiv\u003E\u003Cp\u003EAs temperatures and humidity levels rise in the summer months, hydration and heat acclimatization become increasingly vital in maintaining physical and mental health and maximizing performance.\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EResearch from the \u003Ca href=\u0022https:\/\/sites.gatech.edu\/exercisephysiology\/\u0022\u003E\u003Cstrong\u003EExercise Physiology Laboratory\u003C\/strong\u003E\u003C\/a\u003E, led by Professor \u003Ca href=\u0022https:\/\/biosciences.gatech.edu\/people\/mindy-millard-stafford\u0022\u003E\u003Cstrong\u003EMindy Millard-Stafford\u003C\/strong\u003E\u003C\/a\u003E, director, and Adjunct Professor \u003Ca href=\u0022https:\/\/biosciences.gatech.edu\/people\/michael-sawka\u0022\u003E\u003Cstrong\u003EMike Sawka \u003C\/strong\u003E\u003C\/a\u003Ein the \u003Ca href=\u0022https:\/\/biosciences.gatech.edu\u0022\u003E\u003Cstrong\u003ESchool of Biological Sciences\u003C\/strong\u003E\u003C\/a\u003E, aims to help athletes and occupational workers better understand and prevent sweat loss and dehydration through the development of predictive tools.\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003E\u003Cstrong\u003EHeat Acclimation Takes Time\u003C\/strong\u003E\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EAccording to Millard-Stafford, it can take between five and seven days of active exposure in hot conditions to properly acclimate the body to extreme temperatures. During this period, taking frequent breaks, along with proper hydration, is necessary while the body attempts to thermoregulate through the evaporation of perspiration. She also advises easing into a full workload or exercise routine, if possible, and seeking shade with intermittent breaks when working outdoors for long periods.\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003ESawka, retired senior scientist for environmental medicine, stressed that even those familiar with summer conditions can be susceptible to the symptoms of overheating following months of cooler temperatures or indoor activity. \u003Ca href=\u0022https:\/\/www.canberra.edu.au\/research\/centres\/uc-rise\/research\/environmental-physiology\/exercise-heat-acclimation-predictor\u0022 rel=\u0022noreferrer noopener\u0022 target=\u0022_blank\u0022\u003E\u003Cstrong\u003EA predictive tool\u003C\/strong\u003E\u003C\/a\u003E developed by collaborating with the University of Canberra, Australia, and recently published in the \u003Cem\u003EJournal of Comprehensive Physiology\u003C\/em\u003E illustrates the benefits of heat acclimation based on environmental factors like temperature, humidity, duration of exposure, and other factors to inform their training and recovery plans.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003E\u0022Just like you train for your activity, whether it\u0027s running or tennis or basketball, it\u0027s the same with adapting to environmental extremes. It\u0027s specific, and the tool allows you to input the unique conditions you will attempt to acclimate to,\u0022 he said.\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EStaggering start times can also effectively mitigate injury and heat-related incidents until an individual is properly acclimated to the climate. \u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003E\u003Cstrong\u003EStaying Sharp\u003C\/strong\u003E\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EStudies from the Exercise Physiology Laboratory have revealed a drop in performance and cognitive function when subjects lose 2% of their body mass during exposure to heat. Without proper planning and fluid replacement, thermoregulation can be hindered, cardiovascular strain increases, and an individual\u0027s energy levels and performance can diminish. As more body water is lost, more significant symptoms can occur.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EThe amount of sweat lost during heat exposure is another key indicator of how much fluid an individual needs to avoid these symptoms. \u003Ca href=\u0022https:\/\/sweatratecalculator.com\/\u0022 rel=\u0022noreferrer noopener\u0022 target=\u0022_blank\u0022\u003E\u003Cstrong\u003EA sweat loss prediction calculator\u003C\/strong\u003E\u003C\/a\u003E, recently published in the \u003Cem\u003EJournal of Applied Physiology\u003C\/em\u003E and funded by Coca-Cola in collaboration with the University of Sydney and Canberra University, uses predicted output and other factors to help individuals plan hydration management strategies for exercise in hot conditions. Relying solely on thirst as a guide frequently leads to underhydration by nearly 50%; therefore, fluids should be consumed before, during, and after exposure to heat.\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EUnderstanding sweat loss can also help individuals avoid the dangers of overhydration. \u0022This is not a \u0027more-is-always-better\u0027 kind of approach. You can run into problems by drinking too much over extended periods while exercising,\u0022 Millard-Stafford said. \u0022Hyponatremia, or water intoxication, can be lethal. You want to follow the Goldilocks theory of \u2018not too much and not too little\u2019 to maintain fluid balance with the sweat loss calculator.\u201d\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EElderly adults are at an increased risk of heat-related incidents, even if they aren\u0027t outside as much, due to differences in their body\u0027s ability to regulate temperature and potential adverse effects of medication such as diuretics. Older adults also have a diminished thirst sensation when dehydrated, so they tend to underdrink.\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003E\u003Cstrong\u003EMore Than One Way to Hydrate\u003C\/strong\u003E\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EEighty percent of human hydration comes from consuming liquids, while the remaining 20% comes from food. Millard-Stafford recommends adding more fresh fruits and vegetables as a part of your diet over the summer.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EDrinking fluids remains the primary combatant against dehydration, but she and Sawka also recommend pre-planning meals that include sodium to better retain fluids and nutrients. Humans generally rehydrate at mealtime, with food stimulating thirst and fluid consumption,\u0026nbsp; helping cells maintain balance. Electrolytes in sports drinks can also help hydrate during and after sustained heat exposure.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\u003Cdiv\u003E\u003Cp\u003EFor many, simply choosing not to go outdoors in the heat is not an option. So, Millard-Stafford and Sawka continue to share best practices and strategies to avoid heat-related illness and dehydration while optimizing performance.\u0026nbsp;\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E","summary":"","format":"limited_html"}],"field_subtitle":"","field_summary":[{"value":"\u003Cp\u003EAs temperatures rise, proper hydration and heat acclimatization can help maintain physical and mental health. School of Biological Sciences Professor Mindy Millard-Stafford and Adjunct Professor Mike Sawka discuss best practices and strategies to avoid heat-related illness and dehydration while optimizing performance.\u003C\/p\u003E","format":"limited_html"}],"field_summary_sentence":[{"value":"As temperatures rise, proper hydration and heat acclimatization can help maintain physical and mental health. School of Biological Sciences Professor Mindy Millard-Stafford and Adjunct Professor Mike Sawka share best practices and strategies."}],"uid":"36583","created_gmt":"2025-06-11 17:20:29","changed_gmt":"2025-06-11 17:27:13","author":"lvidal7","boilerplate_text":"","field_publication":"","field_article_url":"","location":"Atlanta, GA","dateline":{"date":"2025-06-11T00:00:00-04:00","iso_date":"2025-06-11T00:00:00-04:00","tz":"America\/New_York"},"extras":[],"hg_media":{"677221":{"id":"677221","type":"image","title":"Summer Hydration","body":null,"created":"1749660141","gmt_created":"2025-06-11 16:42:21","changed":"1749660141","gmt_changed":"2025-06-11 16:42:21","alt":"Woman drinks water under summer sun.","file":{"fid":"261094","name":"GettyImages-686734091.jpg","image_path":"\/sites\/default\/files\/2025\/06\/11\/GettyImages-686734091.jpg","image_full_path":"http:\/\/hg.gatech.edu\/\/sites\/default\/files\/2025\/06\/11\/GettyImages-686734091.jpg","mime":"image\/jpeg","size":5037594,"path_740":"http:\/\/hg.gatech.edu\/sites\/default\/files\/styles\/740xx_scale\/public\/2025\/06\/11\/GettyImages-686734091.jpg?itok=fTgHmybH"}}},"media_ids":["677221"],"related_links":[{"url":"https:\/\/sites.gatech.edu\/exercisephysiology\/","title":"Exercise Physiology Laboratory"}],"groups":[{"id":"1278","name":"College of Sciences"},{"id":"1275","name":"School of Biological Sciences"}],"categories":[{"id":"138","name":"Biotechnology, Health, Bioengineering, Genetics"},{"id":"146","name":"Life Sciences and Biology"},{"id":"135","name":"Research"},{"id":"134","name":"Student and Faculty"}],"keywords":[{"id":"4896","name":"College of Sciences"},{"id":"166882","name":"School of Biological Sciences"},{"id":"187423","name":"go-bio"},{"id":"191863","name":"Exercise Physiology Lab"},{"id":"185238","name":"summer heat"}],"core_research_areas":[],"news_room_topics":[],"event_categories":[],"invited_audience":[],"affiliations":[],"classification":[],"areas_of_expertise":[],"news_and_recent_appearances":[],"phone":[],"contact":[{"value":"\u003Cp\u003E\u003Cstrong\u003ESteven Gagliano\u0026nbsp;\u003C\/strong\u003E\u003Cbr\u003EInstitute Communications\u003C\/p\u003E","format":"limited_html"}],"email":[],"slides":[],"orientation":[],"userdata":""}}}