(ARA) - Record temperatures bring disturbing news reports of heat related deaths and the familiar calls to seek shade, limit outside work and drink large quantities of water. But experts caution water alone may not be sufficient and could actually increase your risk of severe heat related injuries.

According to Dr. David McCarron, adjunct professor at University of California Davis, "You must also replace the sodium and potassium along with the water. Replacing water without sufficient sodium can quickly produce hyponatremia, a potentially fatal condition," says McCarron.

When the body loses electrolytes, typically from perspiration, over-rehydration with only water will produce hyponatremia which is a true medical emergency. Hyponatremia symptoms are similar to those of heat exhaustion and heat stroke and can often be overlooked. Symptoms range from mild to severe and can include nausea, muscle cramps, disorientation, confusion, seizures, coma and death.

To avoid this condition, medical authorities advise marathon runners to consume extra salt and this advice should also be considered by those exposed to excessive heat. Salt is critical in maintaining hydration.

The proper balance of electrolytes in the human body is essential for normal function of the cells and organs. Electrolytes help to regulate cardiovascular and neurological functions, fluid balance and oxygen delivery.

Water intoxication is more commonly seen among athletes, usually extreme athletes, but older individuals are also at high risk for several reasons. Their kidneys are less efficient at conserving salt when the body is stressed and common medications such as diuretics greatly increase that risk. That is why during severe high temperatures, news accounts most often refer to elderly victims of the heat.

Although most hyponatremia victims may not have obvious symptoms, severe hyponatremia is a medical emergency that calls for immediate treatment. The low sodium level is restored to a normal level by gradually and steadily giving sodium and water intravenously. Milder cases can be handled by administering of salt and fluid replacers by mouth.

The next time the local meteorologist recommends cranking up the air conditioner and drinking a lot of water to beat the heat, remember that doctors recommend also cranking up your intake of electrolytes, particularly sodium and potassium.

(ARA) - Everyone loves the sunshine, but too much of a good thing now could create major health problems for you later on. Because of the risk of skin cancer, one should adopt sun-safe behaviors year-round, and avoid excessive intentional exposure to natural sunlight and its harmful ultraviolet (UV) radiation.

UV light, even if it comes from an artificial source, is a carcinogen. More than 1 million new cases of skin cancer are diagnosed in the U.S. each year, outnumbering all other cancers combined, according to the National Council on Skin Cancer Prevention.

While the use of sunscreen is standard practice, your clothing also protects you from harmful UV rays, regardless of the season. "You should wear tightly woven clothing to block out the sun," says Dr. Carl Wurster, chair of the Allied Health Department at Brown Mackie College - Boise. "Khaki-type materials work well. You can look to the military to see the textures worn by the British in India, the French Foreign Legion in Africa and even our troops in Afghanistan. They all usually wear tightly woven materials."

Before there was sunscreen, cowboys knew that even though it gets pretty hot on the Chisholm Trail, wide-brimmed hats, long-sleeved shirts, leather vests, long pants and bandanas could protect them from the sun. "It all has to do with coverage. The more skin you cover, the better off you are. It was not about the heat, but all about skin protection," Wurster says.

If you look at the wardrobes for those who live in equatorial countries, you'll find that their traditional dress includes sombreros and long sleeves. European aristocrats also knew how to prevent sun overexposure. "If you look at the nobility of 17th- and 18th-century England, they were called bluebloods because they were so pale you could see the veins in their arms. The peasants who worked in the fields were called rednecks because of the tans they received on their necks from working in the hot sun," Wurster says. "The wealthy landowners never went outside without wearing a big floppy hat."

Whether you wear clothes made out of tightly woven material, or not - sunscreen is a must. "You should use one with 50 SPF (sun protection factor)," he said. The Council also recommends seeking the shade between 10 a.m. and 4 p.m., generously applying sunscreen with a SPF of 15 or higher, and wearing sun-protective clothing, including wide brimmed hats and UV-protective sunglasses. If you're doing yard work, walking around or swimming you need to do frequent re-applications. "Re-apply the sunscreen one hour later because with perspiration you may lose some of it," adds Wurster. Pay particular attention to children and teenagers because early exposure to the sun can be hazardous to their health over time.

While some people mainly think about sunscreen at the beach, you can also experience sunburns in mountain areas anytime of the year. "You can put zinc oxide cream on your nose before you go skiing on snow or even water skiing," Wurster says. Sun exposure should be a concern every day you go outside. That's why the American Cancer Society promotes "Slip! Slop! Slap ... and Wrap" as a catch phrase to help you remember the four ways to protect yourself from UV radiation:

* Slip on a shirt.

* Slop on sunscreen.

* Slap on a hat.

* Wrap on sunglasses to protect the eyes and sensitive skin around them.

When used simultaneously, these health conscious steps can provide year-round sun protection.

(ARA) - It's one of the seasons of the year when people are thinking of losing weight. Whether it's for a family or class reunion or trips to the beach, finding your own motivation for losing weight is critical. It's also important not to jeopardize your success by believing the myths and misconceptions about weight loss.

Getting started with a healthy weight loss plan can be a minefield of confusion.

The Weight-control Information Network, a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, provides a list of weight loss and nutrition myths on its website. Here are a few:

Myth: Fad diets work for permanent weight loss.
Truth: Diets that strictly limit calories or food choices are hard to follow for long periods of time and may not be healthy. You may experience success in the short term, but if you feel the program is not sustainable for you long-term, you will likely gain the weight back quickly.

Myth: Eating late in the evening will make you gain weight.
Truth: It doesn't matter when you eat - a calorie is a calorie at all times of the day. What you eat, how much you eat, and how much physical activity you get on a daily basis are much more influential factors. No matter when you eat, your body will store extra calories as fat.

Myth: Skipping meals will help you lose weight.
Truth: Studies show that people who skip breakfast and eat fewer times during the day are, on average, heavier. Eating a healthy breakfast and balanced meals, as well as a virtually unlimited amount of fruits and vegetables throughout the day is recommended. Weight loss doesn't have to mean starvation or deprivation, and you just might benefit from the added nutrients of a more well-rounded diet.

Myth: Low-fat or fat-free means no calories or fewer calories.
Truth: Many processed low-fat or fat-free foods have just as many or sometimes more calories as the full-fat versions of the same foods. They may contain added sugar, flour, or starch thickeners to compensate for the flavor that is lost when the fat is removed. All of these ingredients add calories.

Myth: It's possible to lose weight by eating whatever you want.
Truth: There are some diets that say this is possible, but there are some major qualifiers to the point. It comes down to calories in and calories out. Portion control is key, and learning how to gauge portion sizes can help you avoid needing to count calories or points.

It's easy to get lost in the confusing strategies that a lot of diets ask you to follow. But weight loss doesn't have to be a big mystery. With a good diet plan that you can live with for a lifetime, this might just be the last summer you have to stress about looking good in your bathing suit.