While most of us have been busy working through the cold and wet spring regatta season, summer’s long hot days are just around the corner. Multi-day regattas like Independence Day and USRowing Club National Championships can be especially challenging, since they leave little time to recuperate before going back out in the heat and humidity.

By now, of course, everyone understands the need to take active precautions in the sun, such as wearing a hat and frequent application of high SPF sunblock. However, this is also the time of year that referees need to give serious thought to preventing dehydration and heat-related illnesses. These are serious issues that kill some 320 people in the U.S. annually, according to the Center for Disease Control.

The good news about summer heat is that staying healthy is as easy as becoming educated about your body's need for fluids. There are signs and symptoms of dehydration that can lead to heat-related illnesses, such as heat stroke and heat exhaustion.

Signs, Symptoms and Prevention

Dehydration is easily identified by one or more of the following signs and symptoms:

• Dry lips and tongue
• Headache
• Weakness, dizziness or extreme fatigue
• Nausea
• Muscle cramps

The environmental conditions that lead to dehydration and heat illness are out of your control, but there are many things that you can do to help prevent getting sick. The primary prevention measure is adequate fluid intake.

The best time to consume fluids is before you are thirsty. By the time you are thirsty, your body is already dehydrated. It is best to drink on a schedule when it is hot outside. Water is preferred and Gatorade or similar sports drinks are fine as well, but try to avoid soda – diet or otherwise. Carbonated drinks tend to make you feel full and as a result you may not drink enough fluids. In addition, keeping a bottle of water with you at a regatta and taking a few sips on a regular basis is a lot easier than trying to down 12-16 ounces at once.

Referees should be aware that some medications interfere with cooling and may cause dehydration or interfere with sweating. Antihistamines and some blood pressure medications, for example, decrease sweating. Caffeine and alcohol are diuretics, causing your body to lose water and should be avoided or limited.

Beyond fluids, staying cool is also important. Cooling is accomplished primarily by the evaporation of sweat and the most important barrier against effective cooling is humidity. Your body normally cools itself by sweating, but during hot weather, especially with high humidity, sweating just isn't enough. Your body temperature can rise to dangerous levels and you can develop a heat illness.

While pouring water over your head might feel good, it has limited effect on your core body temperature. That is why a steady stream of fluids, preferably cold, is important. Whenever you get a chance, take a break in the shade. It is important to remember that anytime a person who has been exposed to heat becomes disoriented or unconscious, immediate medical attention must be applied, as this can quickly become a life-threatening emergency.

With a bit of planning, it is easy for each of us to remain healthy and safe on the water this summer. Chief referees should work closely with the local organizing committees to ensure that referees have ready access to cold water and other drinks in order to avoid potential complications.

In addition to his work as a referee, T.J. is a volunteer ski patroller at Whitetail Mountain in Pennsylvania. He also is an EMT-B and Outdoor Emergency Care instructor.