Don’t get too hot!

When the human body is exposed to intense heat, especially when accompanied by physical activity and high humidity, it may sometimes overheat.  There are 3 heat-related syndromes: Heat cramp (mildest). Heat exhaustion (more serious) and heatstroke (the most severe).

Since heat exhaustion can lead to heatstroke, a potentially life threatening condition, it is important to know the symptoms, how to avoid it and what to do if it happens to you.

Sweating is a primary way the body cools itself.  The evaporation of the sweat helps regulate body temperature.  In an overly hot, humid setting and during intense physical activity, this process may not be as efficient.  This can lead to the development of heat cramps, the mildest of the heat-related syndromes.  Symptoms include heavy sweating, fatigue, thirst and muscle cramps.  Failure to listen to your body at this point can lead to heat exhaustion.

Other factors that can affect your body’s ability to cool itself efficiently include: dehydration, alcohol use and overdressing for the weather/activity you are participating in.  Each of these factors limit your body’s ability to sweat and therefore cool itself.  Additionally, some people are more susceptible to the heat than others.  These include:

• Young age Infants and children younger than 4 whose body may not have fully developed the ability to regulate their temperature
• Old age – A variety of factors including illness, medication may reduce a person’s ability to regulate their temperature
• Certain drugs a number of drugs have side effects that can impede your body’s ability to stay hydrated. These include: some drugs used to treat high blood pressure and heart problems (beta blockers, diuretics), reduce allergy symptoms (antihistamines), calm you (tranquilizers), or reduce psychiatric symptoms such as delusions (antipsychotics).  Additionally, some drugs, such as cocaine and amphetamines, actually raise your body’s core temperature.
• Obesity – For some, the excess weight causes them to retain more heat
• Sudden temperature changes – Travelers or new residents who are used to cooler temperatures will have a higher risk until their body gets used to the higher temperature. Early in the season, when it first gets hot, even locals will be at higher risk for heat related illnesses.
• A high heat index – Like a “wind chill factor” for the summer months, the heat index is a value that accounts for both temperature and humidity to let you know how your body may be affected by the weather. You should take extra precautions when the heat index is 91 or higher.

Heat exhaustion symptoms may come on quickly, or over a period of time.  Some of the possible symptoms include:

• Cool, moist skin with goose bumps when in the heat
• Heavy sweating
• Fatigue, Faintness, or Dizziness
• Weak, rapid pulse, low blood pressure upon standing
• Muscle cramps
• Nausea and Headache

 

Generally, you can treat heat exhaustion yourself.  If you are experiencing symptoms of heat exhaustion:

• Stop what you are doing
• Go to a cool, place to rest.  Inside with air conditioning, in front of a fan or even laying down in the shade.  Rest with your feet above your heart level.
• Drink cool beverages.  Water and decaffeinated sports drinks are good options.  Avoid alcohol as it can make you more dehydrated.
• Take steps to cool your body.  Take a cool shower, mist your skin with cool water, wipe off with a cool wet towel, pour cool water on your head and/or extremities
• Loosen clothing – remove any tight clothing as well as extra layers that are not needed

If your symptoms do not improve within an hour or if they continue to get worse, contact your doctor as you may be experiencing heat stroke.  You should seek immediate medical attention if your body temperature reaches or exceeds 104 as this signals heat stroke.  This requires immediate medical attention as it can result in permanent brain damage, permanent damage to other vital organs and/or death.

Of course, the best treatment is prevention.  There are a number of things you can do to stay safe when the temperature rises.  Plan ahead to take care of yourself.

• Know your risk factors – Do you have any of the risk factors listed above?  If so, take extra precautions.  Consult your doctor about medications or with other questions about your risk factors.
• Drink plenty of fluids – If you know you will be out during the heat, start drinking extra water even before you go out.  If you have a health condition that you need to limit your fluids, consult with your doctor about how to compensate during hot weather.  Avoid alcohol and caffeine which dehydrate the body.
• Dress for the weather – Select loose-fitting, lightweight, light colored clothing and wear a lightweight, wide-brimmed hat or use an umbrella.  Use sunscreen to exposed skin to avoid sunburn.  In addition to being very uncomfortable and increasing risk of skin cancer, sunburn reduces the body’s ability to cool itself.
• Look for a cooler place.  When working or playing outside, seek shelter in shade periodically or go inside for a break.  If you do not have adequate air conditioning at home, spend a few hours at a library or shopping mall to give your body a break.
• Avoid hot spots.  The temperature inside a car can climb 20 degrees in just 10 minutes.  Use sunshades, open windows where safe or just open the doors for a few moments before driving off.  Never leave children or anyone else in a parked car in the hot weather.
• Give yourself time to adjust.  While it is true the human body is amazing in its ability to adapt, it does take some time.  Depending on the amount of change in temp, it can take a few weeks for the body to adjust.  Whether you are vacationing in an area that is warmer than you are used to or whether you are just trying to make the most out of those first few days of warm weather, remember to take extra precautions until your body adjusts.
• Avoid intense exercise or strenuous work outdoors in hot weather when possible.  If you have the option, utilize the early morning or evening hours to avoid the hottest part of the day.
• Check on elderly and young children who may be less aware of the effects the heat is having on them.

The bright sunny days of summer can be lots of fun.  It’s a great time to get fresh air, natural vitamin D, exercise, and spend time with friends and family, all at the same time.  But it’s important to stay safe in doing so.   Plan ahead, grab your water bottles and have fun!

 

SOURCE: Mayo Clinic Diseases and Conditions – Heat Exhaustion. http://www.mayoclinic.org/diseases-conditions/heat-exhaustion