Summer is definitely upon us! In the wake of the past few
triple-digit degree days, I feel compelled to reiterate information
that can potentially save a life. Namely, staying hydrated in hot
weather. The human body has natural ways of keeping itself cool,
such as allowing heat to escape through the skin and evaporating
sweat, but sometimes these mechanisms fail. Outside temperature and
humidity play a large role in creating potential for heat injuries
and illnesses.
Summer is definitely upon us! In the wake of the past few triple-digit degree days, I feel compelled to reiterate information that can potentially save a life. Namely, staying hydrated in hot weather.
The human body has natural ways of keeping itself cool, such as allowing heat to escape through the skin and evaporating sweat, but sometimes these mechanisms fail. Outside temperature and humidity play a large role in creating potential for heat injuries and illnesses.
Let’s first talk about heat-related terms and what they mean.
When you hear a weather forecast, and they refer to a “heat wave,” they mean more than two full days of high heat and high humidity. The “heat index” is the temperature (in Fahrenheit) it really is with the heat and the humidity. In full sunlight, the heat index can increase by 15 degrees.
Heat waves and the heat index can lead to heat cramps, heat exhaustion, and heat stroke.
Heat cramps are muscular pains and spasms as a result of physical activity, and the most minor of heat related illnesses. They usually occur in the abdominal region or the legs, and are believed to occur from the body’s loss of water and salt from sweating.
Heat exhaustion in the next stage. It usually occurs when people exercise vigorously or work in warm, humid places where body fluids are lost through heavy sweating. This fluid loss results in the reduced blood flow to the vital organs causing a form of shock. Indicators of heat exhaustion include cool, damp, pale, flushed, or red skin; heavy sweating; headache; nausea or throwing up; dizziness, and exhaustion. Body temperature stays in the normal range.
Heat stroke (also known as sunstroke) is the most serious heat related illness. It is life-threatening. At this point, the body’s temperature control system shuts down. The body temperature can rise so high that brain damage or death may result if immediate care is not given. Signs of heat stroke are red, hot, and dry skin; unconsciousness; quick, weak pulse; and rapid, shallow breathing. Body temperature can get extremely high – up to 105 or 106 degrees.
These illnesses are usually not immediate. They go in stages beginning with the least dangerous (heat cramps) to the most severe (heat stroke).
Heat related illnesses must be considered an emergency and given urgent care immediately.
For heat cramps or heat exhaustion, get the person to a cooler place and in a comfortable position. If the person is fully conscious, give half a glass of cool water every 15 minutes. He/she should not drink too fast (sip, don’t gulp). Drinks with caffeine or alcohol will worsen the situation. Take off or loosen tight clothing and apply cool, wet cloths.
For heat stroke, call 9-1-1 or your local emergence number. Move the person to a cooler place and quickly cool the body by wrapping wet sheets around the body. If you have access to ice packs, wrap them in cloth and apply them to the person’s ankles and wrists, under the arms and on the neck. This will cool the large blood vessels. Keep an eye on the person for breathing problems.
Prevention, however, is the best medicine. Stop heat related illnesses before they happen.
Dress appropriately when it’s hot. Wear lightweight, light colored clothing. It also helps to wear a hat or use an umbrella.
Drink! Don’t wait until you feel thirsty because by then, you are already dehydrated. Avoid caffeine and alcohol since they further dehydrate the body.
Eat small meals more often that are low in protein, which increases metabolic heat.
Avoid strenuous activity during the hottest part of the day.
Stay indoors and out of the sun.
Take frequent breaks if you are doing physical activity.
Keep in mind that children and elderly people are at a higher risk for heat related illnesses due to thinner skin. They cannot adjust to the heat as quickly.
Bottom line – heed the heat. When the mercury rises, use caution when you are exercising or engaged in other outdoor activities.
If you have any questions, or would like more information, please contact me at (408) 981-1566. Mention this article and receive one free personal training session at Home Run Personal Training in Gilroy (new clients only, please).
Karen Seraphine holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant. She owns Home Run Personal Training in Gilroy.
*Karen Frost Seraphine is the Personal Training Director for Mavericks Sports Club in Morgan Hill. She holds a Master of Arts degree in Physical Education/Fitness Management from New York University, and is certified by the American Council on Exercise as a Personal Trainer and a Lifestyle and Weight Management Consultant.
