Members of the Donegal girls' soccer team celebrate their second straight state title. (Photograph from www.Lancasteroline.com)

DONEGAL GIRLS' SOCCER TEAM CAPTURE 2ND STRAIGHT STATE CHAMPIONSHIP TITLE

Congratulations to the Donegal Girls' Soccer Team for winning its second straight PIAA state title on Friday afternoon (June 11th) by defeating Trinity 1-0 in Hersheypark Stadium.  Click Here To Read More.

With extremely hot temperatures expected to linger over Pennsylvania for much of this week, Health Secretary Everette James today urged Pennsylvanians to take steps to recognize and prevent heat-related illness.

Heat stroke, exhaustion, and cramps are the three most common heat-related illnesses. The incidence of these conditions increases when humidity is high because sweat cannot evaporate as quickly, meaning the body cools itself at a much slower rate than usual.

The most severe heat-related illness, heat stroke, occurs when the body is unable to regulate its temperature due to overheating and, in turn, loses the ability to sweat. Someone suffering from heat stroke may experience a body temperature above 103° F; red, hot, and dry skin; rapid, strong pulse; throbbing headache; dizziness; nausea; confusion; and unconsciousness. If someone is experiencing heat stroke, attempt to cool the person off in a shady place while waiting for emergency medical assistance.

Heat exhaustion can occur after sun exposure or inadequate replenishing of fluids after spending time outside. Symptoms of heat exhaustion are heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, and fainting. To treat heat exhaustion, rest, drink water, and cool off the body. If not treated, heat exhaustion may advance to heat stroke.

Heat cramps are muscle pains or spasms usually in the arms, leg, or abdomen that typically result from performing strenuous activity in heat. Sweating excessively during physical activity lowers the level of salt in the muscles, which causes cramps. If you experience heat cramps, stop all physical activity and rest for a few hours, and drink clear juice or sports beverages.

The best defense is prevention. Here are some prevention tips:

• Drink more fluids (nonalcoholic), regardless of your activity level. Don’t wait until you’re thirsty to drink. Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how much you should drink while the weather is hot.
   
• Don’t drink liquids that contain caffeine, alcohol, or large amounts of sugar–these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.
   
• Stay indoors and, if at all possible, stay in an air-conditioned place. If your home does not have air conditioning, go to the shopping mall or public library–even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. 
   
• Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.
   
• Wear lightweight, light-colored, loose-fitting clothing.
   
• NEVER leave anyone in a closed, parked vehicle.
   
• Although any one at any time can suffer from heat-related illness, some people are at greater risk than others. Check regularly on:
   
  • Infants and young children
  • People aged 65 or older
  • People who have a mental illness
  • Those who are physically ill, especially with heart disease or high blood pressure
     
• Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching.

If you must be out in the heat:

• Limit your outdoor activity to morning and evening hours.
   
• Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour.  A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. Remember the warning in the first “tip” (above), too.
   
• Try to rest often in shady areas.
   
• Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).