Beating the Heat: Understanding and Preventing Heat Stroke and Heat Exhaustion


Summer brings sunshine, longer days, and plenty of opportunities for outdoor activities. However, with the fun in the sun comes the risk of heat-related illnesses like heat stroke and heat exhaustion. These conditions can sneak up on you, especially during intense physical activities or prolonged exposure to high temperatures. 

Heat stroke is a severe, life-threatening condition that occurs when your body temperature rises to 104°F (40°C) or higher. It requires immediate medical attention because it can damage your brain, heart, kidneys, and muscles. On the other hand, heat exhaustion is less severe but still serious. It happens when your body overheats and starts to show symptoms like heavy sweating, rapid pulse, and dehydration. 

Who is in the Most Danger for Heat Stroke and Heat Exhaustion?

Anyone can be affected by heat stroke and heat exhaustion, but some people are more vulnerable. Those most at risk include:

  • Children and Infants: Their bodies heat up faster than adults, and they rely on adults to stay hydrated and cool.
  • Elderly People: As we age, our bodies become less efficient at regulating temperature.
  • Athletes: Intense physical activity, especially in hot weather, increases the risk.
  • Outdoor Workers: Jobs that require long hours outside expose workers to high temperatures.
  • People with Chronic Illnesses: Conditions like heart disease, diabetes, and obesity can make it harder to regulate body temperature.
  • Those Without Access to Air Conditioning: Lack of cooling options can make it difficult to escape the heat.

What are the Symptoms of Heat Stroke and Heat Exhaustion?

Recognizing the symptoms of heat stroke and heat exhaustion is crucial for getting prompt treatment and preventing complications.

Heat Exhaustion Symptoms:

  • Heavy sweating
  • Weakness or fatigue
  • Dizziness or fainting
  • Nausea or vomiting
  • Muscle cramps
  • Headache
  • Rapid heartbeat
  • Cool, moist skin with goosebumps

Heat Stroke Symptoms:

  • High body temperature (104°F or higher)
  • Altered mental state or confusion
  • Slurred speech
  • Hot, dry skin or heavy sweating
  • Nausea and vomiting
  • Rapid, shallow breathing
  • Racing heart rate
  • Seizures
  • Unconsciousness

If you or someone else exhibits signs of heat stroke, it's essential to seek emergency medical help immediately. Heat exhaustion, while less critical, still requires attention to prevent it from escalating to heat stroke.

What are the Treatment Options for Heat Stroke and Heat Exhaustion?

Knowing how to respond to heat-related illnesses can make a significant difference in outcomes.

Heat Exhaustion Treatment:

  • Move to a Cooler Location: Find shade or an air-conditioned space.
  • Hydrate: Drink water or sports drinks to replenish fluids and electrolytes.
  • Rest: Lie down and elevate your legs to improve blood flow.
  • Cool Down: Use cool, wet cloths or take a cool shower or bath.

Heat Stroke Treatment:

  • Call 911: Heat stroke is a medical emergency.
  • Move to a Cooler Environment: Get the person to a shady or air-conditioned area.
  • Cool the Person: Remove excess clothing and use cool cloths, ice packs, or a cool bath to lower body temperature.
  • Hydrate: If the person is conscious and able to drink, offer water or sports drinks.

What are Preventative Measures to Avoid Heat Stroke and Heat Exhaustion?

Prevention is key when it comes to heat-related illnesses. Here are some tips to stay safe in the heat:

  • Stay Hydrated: Drink plenty of fluids throughout the day. Water is best, but sports drinks can help replenish electrolytes during prolonged activities.
  • Avoid Alcohol and Caffeine: These can dehydrate you.
  • Dress Appropriately: Wear lightweight, loose-fitting, and light-colored clothing. A wide-brimmed hat and sunglasses can also help protect you from the sun.
  • Plan Activities Wisely: Try to schedule outdoor activities for the cooler parts of the day, like early morning or late evening.
  • Take Breaks: Rest often in shaded or air-conditioned areas.
  • Use Sunscreen: Sunburn affects your body's ability to cool itself.
  • Acclimate to the Heat: Gradually increase the intensity and duration of your outdoor activities to help your body adapt.
  • Monitor Weather Conditions: Stay informed about heat advisories and high-temperature forecasts.


Heat stroke and heat exhaustion are serious conditions that can impact anyone, especially during the hot summer months. By understanding the symptoms, knowing how to respond, and taking preventative measures, you can enjoy your time outdoors while staying safe and healthy. Remember to listen to your body, stay hydrated, and take breaks to cool down. With a little preparation and awareness, you can beat the heat and keep having fun all summer long.

Staying Hydrated During Summer Workouts

Water, Sports Drinks, BCAAs, and Hydration Enhancers

GatoradeSummer is the perfect time to get outside and ramp up your workout routine, but it also comes with the added challenge of staying properly hydrated. As the temperature rises, so does the need to replenish the fluids and electrolytes you lose through sweat. Proper hydration is crucial to maintaining performance, avoiding heat-related illnesses, and ensuring overall well-being during your summer workouts. 

Let’s dive into the options available for staying hydrated: plain water, sports drinks like Gatorade, BCAA supplements, and hydration enhancers such as Liquid IV. Each of these has its own set of benefits and considerations, so understanding them can help you make the best choice for your needs.

Water: The Classic Choice


  • Accessibility: Water is readily available and inexpensive.
  • Calorie-free: Drinking water won’t add any extra calories to your diet.
  • Natural: Water contains no artificial ingredients or added sugars.


  • Electrolyte Replacement: While water is excellent for basic hydration, it doesn’t replace the electrolytes lost through sweat. During prolonged or intense exercise, this can lead to an imbalance, causing symptoms like muscle cramps, dizziness, and fatigue.
  • Flavor: For some, the lack of flavor in water might make it less appealing, potentially leading to inadequate fluid intake.

Usage Tips:

To optimize hydration with water, consider pairing it with a balanced diet that includes electrolyte-rich foods like bananas, oranges, and leafy greens. During particularly long or intense sessions, you might want to add a pinch of salt or a squeeze of lemon to your water to help with electrolyte replenishment.

Sports Drinks: Gatorade and Similar Beverages


  • Electrolyte Content: Sports drinks are specifically formulated to replace electrolytes lost during intense physical activity.
  • Carbohydrates: These drinks often contain sugars, which provide a quick source of energy.
  • Convenience: Easy to find and available in various flavors, making them more palatable to some.


  • Sugar Content: The high sugar content in many sports drinks can be a drawback, contributing to unnecessary calorie intake and potentially affecting dental health.
  • Artificial Ingredients: Some sports drinks contain artificial colors and flavors, which may not appeal to those looking for a more natural option.

Usage Tips:

Sports drinks are ideal for long-duration activities or high-intensity workouts where you’re sweating heavily. They are also beneficial for recovery after a strenuous session. However, if you’re engaging in moderate exercise, water might be sufficient, and you can reserve sports drinks for more demanding workouts.

BCAA Supplements: Branch-Chain Amino Acids


  • Muscle Recovery: BCAAs (leucine, isoleucine, and valine) support muscle recovery and reduce soreness, making them popular among athletes.
  • Energy Boost: They can provide a source of energy during long workouts.
  • Hydration: Many BCAA powders come with added electrolytes, aiding in hydration.


  • Flavor: Some BCAA supplements have a strong taste that might not be appealing to everyone.
  • Cost: BCAA supplements can be more expensive compared to other hydration options.
  • Needs: BCAAs are specifically beneficial for those engaging in resistance training or prolonged endurance activities. They might be unnecessary for casual exercisers.

Usage Tips:

Mix BCAA powder with water and consume it before, during, or after your workout to maximize benefits. Choose products with added electrolytes to enhance hydration. Be mindful of the recommended dosages and avoid overconsumption.

Hydration Enhancers: Liquid IV and Similar Products


  • Enhanced Absorption: Products like Liquid IV use Cellular Transport Technology (CTT) to enhance water absorption, ensuring faster and more efficient hydration.
  • Electrolytes and Vitamins: They typically contain a balanced mix of electrolytes and vitamins, supporting overall health.
  • Low Calorie: Many of these enhancers are low in calories and sugar compared to traditional sports drinks.


  • Cost: Hydration enhancers can be pricier than plain water or homemade electrolyte solutions.
  • Availability: While increasingly popular, they might not be as widely available as sports drinks.

Usage Tips:

Hydration enhancers are versatile and can be used anytime you need a hydration boost. They’re particularly useful for high-intensity workouts, travel, or when recovering from illness. Follow the instructions on the packaging for optimal results and avoid exceeding the recommended intake.

Practical Suggestions for Working Out in Extreme Heat

Now that we’ve covered the different hydration options, let’s look at some practical tips for staying safe and hydrated during your summer workouts:

  1. Pre-Hydrate: Start your hydration routine before you even step outside. Drink a glass of water or a hydration-enhancing drink about 30 minutes before your workout.
  2. Dress Appropriately: Wear light-colored, moisture-wicking clothing to help keep your body cool. A hat and sunglasses can also protect you from the sun.
  3. Timing: Try to exercise during the cooler parts of the day, such as early morning or late evening. Avoid the midday sun when temperatures are at their highest.
  4. Stay Consistent: Sip on water or a hydration drink regularly throughout your workout. Don’t wait until you’re thirsty, as this can be a sign that you’re already dehydrated.
  5. Monitor Your Body: Pay attention to signs of dehydration, such as dizziness, excessive sweating, or muscle cramps. If you start to feel unwell, stop your workout, find some shade, and hydrate.
  6. Recovery: After your workout, continue to hydrate and replenish electrolytes. Consider a post-workout snack that includes both carbohydrates and protein to aid recovery.
  7. Balance: Combine different hydration methods based on your workout intensity and duration. For light to moderate exercise, water may suffice, while longer, more intense sessions might benefit from sports drinks or hydration enhancers.
  8. Natural Alternatives: If you prefer natural options, coconut water can be a great alternative. It’s rich in electrolytes and has fewer calories and less sugar than most sports drinks.


Hydration is a crucial component of any workout, especially during the scorching summer months. Whether you choose plain water, sports drinks, BCAA supplements, or hydration enhancers, each option has its own set of advantages tailored to different needs and preferences. 

Understanding your body’s requirements and the nature of your workouts will help you select the most effective hydration strategy. Remember to listen to your body, adjust your hydration plan accordingly, and take the necessary precautions to stay safe and healthy in the heat. With the right hydration approach, you can maximize your performance, recover effectively, and enjoy your summer workouts to the fullest.

What Does Your Gym Stand For?

Magnesium: Your Body's Magic Mineral

SO_Magnesium-and-SleepEver heard of magnesium? It's not exactly a household name, but this mineral is a silent superhero inside your body. Think of it as the ultimate multitasker, involved in over 300 different functions that keep you running smoothly. We're talking muscles, nerves, bones, blood pressure, even sleep – magnesium has a hand in it all.

The thing is, many of us don't get enough magnesium from food alone. This can lead to a not-so-superheroic situation, with symptoms like muscle cramps, fatigue, and trouble sleeping. That's where magnesium supplements come in – like a trusty sidekick, they can help fill the gaps and get you back to feeling your best.

But hold on, there's more to the story than just popping a pill. Different forms of magnesium work better for different things. Plus, timing is key! So, let's break down the magnesium mystery and answer the burning question: when should you actually take that supplement?

Here's the TL;DR in bullet points (because we know you're busy):

  • Magnesium Deficiency Symptoms: Feeling like a deflated superhero? Muscle cramps, fatigue, poor sleep, and funky heart rhythms could be signs your magnesium levels are low.
  • Supplement Savvy: Skip the fancy lotions and potions – topical magnesium doesn't do much to boost your levels. Pills and powders are the way to go.
  • Timing is Everything: When you take your supplement depends on what you're using it for. Here's a cheat sheet:
  • General Deficiency: Any time of day with food is good.
  • Sleep Struggles: Take it before bed, and consider magnesium glycinate for extra snooze power.
  • Constipation Blues: Steer clear of nighttime magnesium oxide – it might keep you up with a bathroom emergency! Take it in the morning or afternoon, and consider splitting high doses.
  • Migraine Mayhem: Daily magnesium oxide in the morning might be your migraine-fighting hero.
  • Mind Your Mental Health: Magnesium might play a role in managing anxiety and depression, possibly by helping you sleep better and chill out your stress response. Talk to your doctor if you're thinking about using it for this.
  • Dosage Depends: The amount of magnesium you need varies based on your situation. We've got some recommendations for specific concerns below, but remember, it's always best to chat with your doc before starting any new supplements.

Deep Dive into Doses:

Now, let's get specific! Here's a breakdown of how much magnesium you might need for different issues:

  • Sleep: Science isn't 100% sure yet, but magnesium glycinate could be your nighttime buddy.
  • Constipation: Blast through the backup with 250-1000mg of magnesium oxide, or try magnesium citrate for short-term relief.
  • Migraines: Fight the head throbs with 400-600mg of magnesium oxide daily.
  • Mental Health: Feeling down? Studies suggest 250-500mg of magnesium glycinate or magnesium taurate might help, but remember, it shouldn't replace therapy or medication.

So, there you have it! Magnesium: the underappreciated mineral that might just be the key to unlocking your inner superhero. Remember, consult your doctor before adding anything new to your routine, but with the right approach, magnesium could be your secret weapon for a healthier, happier you!

Choose Your Hard!

Could L-Theanine Be the Solution to Sleepless Nights?

L-theanine, a naturally occurring compound, is gaining popularity for its potential benefits, particularly in improving sleep quality. With sleep disorders affecting a significant portion of the US population, natural supplements like L-theanine are being explored as alternatives to traditional sleep aids. This blog post covers what L-theanine is, its benefits, potential risks, and proper dosage.

The State of Sleep in the US

Sleep quality in the US is concerning, with a 2022 Gallup Survey reporting that 1 in 3 US adults experience poor sleep. Many turn to sleep aids, but L-theanine offers a natural option that may improve sleep without the side effects associated with some medications.

What is L-theanine?

L-theanine is an amino acid found in black and green tea leaves, basidiomycete fungus, and certain mushrooms. Amino acids are essential for various bodily functions, including:

  • Breaking down food
  • Repairing tissue
  • Providing energy
  • Building muscle
  • Boosting immune health
  • Producing hormones

L-theanine, combined with a healthy lifestyle, can help balance stress and improve sleep quality. It is available in tea form (white, green, matcha) and as a supplement pill.

Research Supporting L-theanine for Sleep

Studies show that L-theanine can improve sleep quality. A 2018 study found that daily doses of 450 to 900 mg for eight weeks improved sleep in individuals, though it was less effective for severe sleep disorders like insomnia.

Benefits of L-theanine for Sleep

Improved Sleep Quality

  • Alters neurotransmitters, increasing GABA, dopamine, and serotonin production.
  • Promotes calmness and positive feelings, enhancing both REM and non-REM sleep stages.

Reduced Anxiety and Stress

  • Increases serotonin and dopamine levels, reducing anxiety and promoting calmness.
  • A calmer mindset aids in better sleep.

Fewer Sleep Disruptions

  • Dopamine production enhances mood and movement control.
  • Combined serotonin and dopamine effects lead to better, uninterrupted sleep.


  • Unlike some sleep aids, L-theanine is non-addictive and doesn't cause withdrawal symptoms that can disrupt sleep.

Side Effects and Drawbacks of L-theanine

While generally safe, L-theanine should be taken in small doses (up to 900 mg daily) for no more than eight weeks. Overuse can cause:

  • Headaches
  • Drowsiness
  • Diarrhea
  • Nausea
  • Trouble focusing
  • Potential liver toxicity with prolonged high doses

L-theanine may also interact with blood pressure medications, so consulting a physician before starting is recommended.

Other Health Benefits of L-theanine

Improved Cognitive Function

  • Increases alpha brain waves, promoting calmness without drowsiness.
  • Enhances concentration and attention.

Immune System Support

  • Regulates immune cytokines, controlling cell activity and growth.
  • Primes T-lymphocyte cells, improving illness response.

Reduced Blood Pressure

  • Promotes calmness, potentially lowering stress-related blood pressure spikes.
  • Consult a physician if on blood pressure medication to avoid overly low blood pressure.

Weight Loss

  • Acts as a low-calorie snack alternative when consumed in tea form.
  • Reduces appetite with its umami flavor.
  • Lowers cortisol production, which can help prevent weight gain.


L-theanine offers several health benefits, including improved sleep quality, reduced anxiety, better cognitive function, and support for immune health and weight loss. While generally safe, it’s important to use it responsibly and consult a healthcare provider, especially if on medication. Integrating L-theanine with a healthy lifestyle can provide a natural, effective solution to enhance overall well-being.

Summary of Key Points

  •  L-theanine: Amino acid found in tea and certain mushrooms.
  • Benefits: Improves sleep quality, reduces anxiety, and is non-addictive.
  • Side Effects: Minor with overuse, potential medication interactions.
  • Dosage: Start with 200 mg, consult a physician if necessary.
  • Additional Benefits: Enhances cognitive function, supports immune health, helps with weight loss.

By incorporating L-theanine into your daily routine, you may find a natural way to improve your sleep and overall health.

Are you Busy or Producutive?

Show Up and Thank You

This advice is from world renowned author and strength and conditioning coach Dan John (Dan John University). It is simple and direct - which is what Dan is best at; making complicated topics easy to understand and execute upon.

If I were to add anything to these words of wisdom it would be: "Don't Give Up!"

Medal of Honor Workout - Britt Slabinski, USN

We've been doing weekly Medal of Honor workouts for over fifteen years. Every Sunday we pick a MOH recipient and honor them by doing a partner workout. These workout are pretty intense but really are the highlight of our training week. I can't deny that I am a little apprehensive at the start of the workout, but I always have a tremendous sense of accomplishment when we're done.

To learn about Britt Slabinski, USN, and the actions he took that made him a Medal of Honor recipient, please check out his page on the Congressional Medal of Honor Society website.

Live Today to Thrive Tomorrow

We're seeing many people approaching retirement, and some are actively preparing for a vibrant future. They prioritize healthy habits like sleep, diet, and exercise. Unfortunately, many others aren't taking steps today that will set them up for a fulfilling tomorrow.

The good news? You can start building your ideal retirement right now, with small changes that make a big difference. Here are three key areas to focus on:

Make Sleep Your Superpower
Quality sleep is the foundation for a healthy body and mind. Aim for a consistent sleep schedule, going to bed and waking up around the same time each day. Create a relaxing bedtime routine and ensure your bedroom is cool, dark, and quiet. This promotes restful sleep tonight and supports your cognitive function and overall health for years to come.

Build Muscle for a Stronger You
Muscle is more than just aesthetics; it's your "longevity organ." Studies show that maintaining or even increasing muscle mass can help you age gracefully and reduce your risk of chronic diseases. While cardio is important, don't neglect strength training exercises 3-4 times a week to build and maintain muscle. This will give you the strength and mobility you need to enjoy an active life in retirement.

Fuel Your Body with Protein
Protein is the building block of every cell in your body, and it's especially important as you age. Unfortunately, protein synthesis naturally decreases as we get older. To counteract this and maintain muscle mass, prioritize protein at every meal and snack. Think lean meats, fish, eggs, legumes, and nuts. Fill in the rest of your plate with fiber-rich vegetables and complex carbohydrates for sustained energy. Remember, when in doubt, add more protein!

Bonus Tip: Prioritize Preventative Healthcare
Regular checkups with your doctor and dentist are crucial for catching potential health issues early. Schedule these appointments in advance and make sure to attend them. Additionally, take your medications as prescribed and don't hesitate to reach out to your doctor if you're feeling unwell. Early intervention can make a world of difference.

By incorporating these simple habits into your daily routine, you'll be well on your way to a healthy, fulfilling retirement. Remember, it's never too late to start investing in your future well-being!