Fall is approaching rapidly, but many of us aren't out of the woods yet. Because of the death of Minnesota offensive tackle Korey Stringer, concern among outdoor exercisers has surfaced regarding heat-related illness. Stringer, who played in last season's pro bowl, had a core body temperature of 108° F when he arrived at the hospital. He had suffered from heat exhaustion at football practice earlier in the week. Figures from the University of North Carolina show that 18 high school and collegiate athletes have died from heat-related causes since 1995. With proper education, incidence of heat-related illness will decrease. By knowing the heat index (temperature and humidity), outdoor activities can be properly arranged to include plenty of fluids, appropriate attire, enough rest breaks, and awareness for everyone participating. When the heat index rises above 90° F, beware, experts caution.

Proper hydration during exercise is key. In addition to eight 8-ounce glasses of water per day, experts recommend drinking at least eight ounces of fluids before exercise, two cups per hour of activity, and two cups afterward for each pound of weight lost during activity. If exercise lasts for more than 60-90 minutes, a sports drink will replace lost electrolytes. Symptoms of dehydration are dizziness, light-headedness, a dry mouth and/or nose, and less urine production than normal. Avoiding caffeinated and alcoholic beverages will also help the body stay hydrated.

It is also important to dress appropriately for an outdoor activity in the heat. Wearing loose-fitting, lightweight clothing and a hat that protects the face from the sun will offer a shield against heat injury. These days, so many synthesized fabrics exist on the market that are breathable and wisp moisture away from the skin. Wearing sunscreen and sunglasses will protect against ultraviolet radiation. And don't forget the most important piece of your ensemble- your water bottle.

Finally, by knowing the signs of heat injury, appropriate action can be taken before it's too late. Common warning signs of heat exhaustion are heavy sweating, paleness, muscle cramps, fatigue or weakness, dizziness, nausea, and headache. If not treated, heat exhaustion can easily evolve into a case of heat stroke. Common signs of heat stroke are a body temperature of 103° F, hot, dry skin, headache, dizziness, nausea, confusion, and/or unconsciousness. Heat stroke is an emergency and victims need medical attention immediately. Victims with any heat injury need rest, a cool environment, and fluid replenishment if possible. By listening to your body and being in tune with those in your group, the occurrence of a heat-related illness can be prevented or treated before it becomes fatal.

As a key component in the success of Cooper Ventures, Jill Armayor is the Corporate Wellness Director at Perot Systems in north Dallas. She holds certifications from The Cooper Institute in Biomechanics of Strength Training, Physical Fitness Specialist, and Health Promotion Director. Among her many aspirations, she loves running, cooking, and creating artistic murals and paintings.