According to Cuya Kinny

1. Drink plenty of water before, during, and after physical activity to stay hydrated.
2. Wear appropriate clothing for the weather condition to avoid getting too hot or cold.
3. Schedule rest days to give your body time to recover.
4. Be aware of the symptoms of dehydration, overexertion, hypothermia, and hyperthermia and take immediate action if they occur.
5. Wear sunscreen to protect against sunburn and skin damage. 
6. Have a snack or drink a sports drink during prolonged activity to replenish energy and electrolytes. 
7. Start slowly and gradually increase the intensity of activity. 
8. Monitor your heart rate and take breaks if needed. 
9. Listen to your body and stop if you experience pain or discomfort. 
10. Seek medical attention if necessary.

When participating in moderate-to-vigorous physical activity (MVPA), it is important to observe personal safety protocols to avoid dehydration, overexertion, hypothermia, and hyperthermia. Before beginning any activity, it is important to hydrate by drinking plenty of water before, during, and after the activity. It is also important to wear appropriate clothing for the activity, such as breathable fabrics, layers, and hats. In order to avoid overexertion, it is important to pay attention to your body’s limits and stop when you feel tired or fatigued. During colder weather, it is important to be aware of the risks of hypothermia and ensure you are properly dressed to avoid its onset. In warmer weather, it is important to be aware of the risks of hyperthermia and ensure you have access to shade and plenty of water to avoid its onset. Taking the time to observe these personal safety protocols can go a long way in preventing dehydration, overexertion, hypothermia, and hyperthermia when participating in MVPA.

-Aivy Bernal

So let’s talk about Hyperthermia, what it is all about?

Hyperthermia, or heat illness, is an abnormally high body temperature. It’s usually the result of doing too much physical activity in hot, humid weather. Infants, the elderly, athletes and people with strenuous outdoor occupations are at the highest risk for hyperthermia.

-Jelmarie Caba, Tupos Christian

 Cause of Hyperthemia

Hyperthermia occurs when your body absorbs or generates more heat than it can release. A human’s normal body temperature is about 98.6 degrees Fahrenheit. Any body temperature above 99 or 100 degrees Fahrenheit is too warm. Hyperthermia is usually the result of overexertion in hot, humid.

How can I prevent hyperthermia?

-Avoid strenuous physical activity in hot, humid conditions.

-Consume sports drinks, lightly salted water or broth.

Never leave children (or pets) in closed, hot spaces such as cars.

-Stay in air-conditioned or well-ventilated areas during heat waves.

-Bulan George 

What is the cause of dehydration?

Dehydration is usually caused by not drinking enough fluid to replace what we lose. The climate, the amount of physical exercise you are doing (particularly in hot weather) and your diet can contribute to dehydration.

You can also become dehydrated as a result of an illness, such as persistent vomiting and diarrhoea, or sweating from a fever.

-Cursat Ricamie

Prevention of dehydration

To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Letting thirst be your guide is an adequate daily guideline for most healthy people. People may need to take in more fluids if they are experiencing conditions such as: Vomiting or diarrhea.

-Pahilangco Josh, Cezar Reymart

What is hypothermia? 

Hypothermia is caused by prolonged exposures to very cold temperatures. When exposed to cold temperatures, your body begins to lose heat faster than it’s produced. Lengthy exposures will eventually use up your body’s stored energy, which leads to lower body temperature.

-Divino Lucio 

Signs of Overexertion

You may be nearing overexertion while performing a task if you:

• Feel dizzy
• Feel sore
• Feel too hot
• Get too sweaty
• Have a high pulse rate
• Have abdominal pain
• Experience fluttering heart 
• Have chest pain
• If you experience the feeling of a fluttering heart for more than 30 minutes, or chest pain, call 911 right away. 

Preventing Overexertion

There are many things you can do both at home, at play, and at work to prevent overexertion.

-Arabit Miko

Prevention  of overexertion

Stretching and/or wraming up before heavy lifing  or strenouos activity. Also lifting with your legs bent and objects held close to your body.

Avoiding bending, reaching and twisting when lifting.

Asking a friend for help when lifting.

-Deinla Jessielyn

Hyperthermia References

Hypothermia References 

Overexertion References

Dehydration references