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TUESDAY, JUNE 29, 2021
THE OBSERVER & BAKER CITY HERALD — B3
Cool down: be careful when exercising in hot weather
Heat puts extra stress
on the body, even if
you’re in good shape
Mayo Clinic News Network
Dear Mayo Clinic: Our
family loves to exercise
outdoors. With summer
coming, I want to make
sure our family stays safe.
What advice do you have
for staying hydrated and
avoiding issues while
working out in the heat?
Answer: Exercising in
hot weather puts extra stress
on your body. If you don’t
take care when exercising in
the heat, you risk serious ill-
ness. The exercise, as well
as the air temperature and
humidity, can increase your
core body temperature.
Regardless of the
activity, if you exercise out-
doors in hot weather you
will want to take precau-
tions to prevent heat-related
illnesses.
Watch the temperature
Pay attention to weather
forecasts and heat alerts.
Know what the tempera-
ture is expected to be for
the duration of your planned
outdoor activity. In running
events, there are fl ag warn-
ings that correspond to the
degree of heat and humidity.
For example, a yellow fl ag
requires careful monitoring,
and races are canceled in
black fl ag conditions.
Get acclimated
If you’re used to exer-
cising indoors or in cooler
weather, take it easy at fi rst
when you exercise in the
heat. It can take at least one
to two weeks to adapt to the
heat. As your body adapts
to the heat over time, gradu-
ally increase the length and
intensity of your workouts.
Know your fitness level
If you’re unfi t or new to
exercise, be extra cautious
when working out in the
heat. Your body may have
a lower tolerance to the
heat. Reduce your exercise
intensity and take frequent
breaks.
Drink plenty of fluids
Dehydration is a key
factor in heat illness. Help
your body sweat and cool
down by staying well-hy-
drated with water. Don’t
wait until you’re thirsty to
drink fl uids. If you plan
to exercise intensely, con-
sider a sports drink as well
as water. Sports drinks can
replace the sodium, chlo-
ride and potassium you
lose through sweating.
Avoid drinks with excessive
sugar and alcoholic drinks
because they can actually
promote fl uid loss.
Dress appropriately
Lightweight, loose-fi tting
clothing helps sweat evap-
orate and keeps you cooler.
Avoid dark colors that can
absorb heat. If possible,
wear a light-colored, wide-
brimmed hat.
Avoid midday sun
Exercise in the morning
or evening, when it’s likely
to be cooler outdoors. If
possible, exercise in shady
areas or do a water workout
in a pool.
Wear sunscreen
A sunburn decreases
your body’s ability to cool
itself and increases the risk
of skin cancer.
Have a backup plan
If you’re concerned
about the heat or humidity,
When your computer is in despair
stay indoors. Work out at
the gym, walk laps inside
the mall or climb stairs
inside an air-conditioned
building.
Understand your
medical risks
Certain medical condi-
tions or medications can
increase your risk of a
heat-related illness. If you
plan to exercise in the heat,
talk to your health care pro-
vider about precautions.
Most importantly, if you
are exercising outdoors, pay
attention to your body tem-
perature to reduce the risk
of serious heat-related con-
ditions, including heatstroke
— when your body tem-
perature is greater than 104
F (40 C). Measuring core
body temperature with a
rectal thermometer is essen-
tial to accurately deter-
mine the degree of heat
injury. An oral, ear or fore-
head thermometer doesn’t
provide an accurate tem-
perature reading for this
purpose.
Signs and symptoms
of heat-related illness are
varied but may include
muscle cramps, nausea or
vomiting, fainting, dizzi-
OUTSTANDING
M ICHAEL
COMPUTER REPAIR
M. Curtiss PN-7077A CCB# 183649
Kaiser Permanente
Know the diff erence between heat stroke and heat exhaustion.
ness or headache, excessive
sweating, low blood pres-
sure, and vision problems.
If you begin to experi-
ence any issues, stop exer-
cising immediately and get
out of the heat. It is imper-
ative to lower your body
temperature and hydrate
right away. You may place
cool, wet towels or ice
packs on your neck, fore-
head and under your arms;
spray yourself with water
from a hose or shower; or
sit in a tub fi lled with cold
water. Drink fl uids, such as
water or a sports drink. If
you don’t feel better within
about 20 minutes, seek
emergency medical care.
Heat-related illnesses
are largely preventable. By
taking some basic precau-
tions, your exercise routine
doesn’t have to be sidelined
when the heat is on.
— Mayo Clinic staff ,
Rochester, Minnesota
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114 Self-Help
Group Meetings
VOLUNTEER
doing what you love!
Volunteering is so rewarding
and a great way to contribute
to your community.
If you would like to volunteer
a little, a lot, or once in awhile,
go to www.gohospice.com
and fill out a volunteer application
If you need assistance contact:
Lori at 541.524.7688
PULL TABS
ACCEPTED
AT THE FOLLOWING
BAKER CITY LOCATIONS
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Baker City Herald
Dollar Tree
Black’s Distributing
Ryder Bros
VFW
Baker Elk’s Lodge
Main Event
Lefty’s Tap House
Little Bagel Shop
Baker City Fire Dept.
Haines Sell-Rite
Idle Hour
Salvation Army
114 Self-Help
Group Meetings
NARCOTICS ANONYMOUS
541-805-2229
neo-na.org
AA MEETINGS
Wednesday Nights, 7-8:15pm.
Fort Union Grange Hall, corner
of McAlister & Gekeler Lanes.
For more info, call 541-786-1222
AL-ANON Attitude of Gratitude.
Wednesdays, 12:15-1:30pm.
Faith Lutheran Church.
12th & Gekeler, La Grande.
541-786-2051
NARCOTICS ANONYMOUS
Monday, Thursday, & Friday
at 8pm. Episcopal Church
2177 First St.
Baker City
Drug Problem? We can
help!
Narcotics Anonymous
Phone: 541-805-2229
www.neo-na.org
Meets every Tuesday Morning
8:30 a.m.-10 a.m.
LDS Church in Island City.
Fragrance Free Group
CELEBRATE RECOVERY
Calvary Baptist Church
Third & Broadway
Baker City, OR
EVERY THURSDAY
6:15 - 8:00 PM
DO YOU HAVE....
HURTS, HABITS
and/or HANG UPS?
12 Step Biblical Support
Harvest Church
3720 Birch St. Baker City
Thurs., 6:30 - 8:30 PM
LA GRANDE NOW HAS A
GAMBLERS ANONYMOUS
MEETING!
Every Friday Night @5pm, 2107
Gekeler Ln, LG, Church of Christ
basement. For more info please
call 971-219-8411
NARCOTICS ANONYMOUS
Goin’ Straight Group
Meetings:
Mon., Tues. Thurs. & Fri.
Start at 8 PM
Episcopal Church Basement
2177 1st Street, Baker City
Someone’s
drinking a problem?
AL-ANON
Meetings available by phone
Info for Baker City Meetings
Call: 541-523-5851 or
541-239-7323
PEOPLE with PARKINSON’S
Caregivers, Family, Friends
SUPPORT GROUP
Contact Judith at
208-855-9199
Meetings resume @GRH
when restrictions ease.
AL-ANON FAMILY GROUP
(Support for family & friends of
Alcoholics)
Tuesday evenings
Joseph Methodist Church
(basement on northside)
Joseph, OR
6-7pm. Contact 541-398-1398
OVEREATERS ANONYMOUS
Tues., Noon - 1 PM
(Weather Permitting)
Geiser Pollman Park
Baker City
Call: 541-540-5326
-or- 541-523-5128
Please Leave a Message
OVEREATERS ANONYMOUS
NEW MEETING ROOM!
During the COVID-19 Social
Distancing the meetings are
held by telephone.
Fridays @ 8:45 AM
For Information Call
541-523-5128
Leave a Message
AL-ANON
Meetings are in person
with social distancing
Help for persons who
have been affected by
someone else’s drinking
Saturday, 9 a.m.
NOCC - Nazarene Church
1250 Hughes Ln. ∙ Baker City
(541)519-7227 or (541)239-7323
114 Self-Help
Group Meetings
8
Are 8 You Lonely?
Do You 8 Need Help?
Are You Looking For
A New Direction?
A.C.T.S.
Alcohol Chemical Treatment Series
Meetings at:
Lighthouse Church
10501 W 1st Street
Island City, OR 97850
Tuesdays @ 7PM
BAKER COUNTY
AA MEETINGS
BAKER CITY
MONDAYS
Survivor’s Group
12 -1:00 pm
Baker Presbyterian Church
1995 4th St.
(4th & Court, Side Door)
TUESDAYS
K.I.S.S.
(Keep it Simple Sister)
Beginning July 6th, 2021
12 - 1:00 pm
2970 Walnut St.
Grove Apartments
Community Room
WEDNESDAYS
Survivor’s Group
12:05 pm
Baker Presbyterian Church
1995 4th St.
(4th & Court, Side Door)
THURSDAYS
Survivor’s Group
12:05 pm
Baker Presbyterian Church
1995 4th St.
(4th & Court, Side Door)
New AA Meeting
7:00 pm
Grove Apartments
Community Room
2970 Walnut Street
NEW MEETING
Huntington Christian Center
Thursday’s 7pm
595 E Monroe Street
Huntington, OR
FRIDAYS
Been There Done That
(Grapevine Meeting)
5:30 -6:30 pm 2970 Walnut
(Corner of “D” & Grove St.)
Grove Apts. Community Rm
A.A. Book Study
6:00 - 7:00 pm
SATURDAYS
As Bill Sees It Group
10:00 am 2970 Walnut
(Corner of “D” & Grove St.)
Grove Apts. Community Rm
SUNDAYS
Been There Done That
5:30 pm 2970 Walnut
(Corner of “D” & Grove St.)
Grove Apts. Community Rm
Questions call AA Hotline:
541-624-5117
www.oregonaadistrict29.org
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