It’s official! It’s summer! So, are you drinking enough to keep
yourself hydrated? This article is going to address heat-related
illnesses.
It’s official! It’s summer!
So, are you drinking enough to keep yourself hydrated? This article is going to address heat-related illnesses. It can happen to anyone at anytime; not just when you are exercising. It is extremely important, and potentially life-saving to be able to recognize the signs.
Normally the body has natural ways of keeping itself cool by allowing the heat to escape through the skin and evaporating sweat. But sometimes these mechanisms fail.
The outside temperature and humidity play a large role in creating potential for heat injuries and/or illnesses.
First, let’s talk about heat-related terms and what they mean.
When you hear a weather forecaster 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 both the heat and humidity taken into consideration. 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 that result from physical activity and are 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 is the next stage. It usually occurs when people exercise vigorously or work in warm, humid places where body fluids are lost through heavy sweating. The fluid loss results in reduced blood flow to vital organs causing a form of shock.
Indicators of heat exhaustion include cool, damp, pale, flushed or red skin. Other signs are heavy sweating, headache, nausea or throwing up, dizziness and exhaustion. However, body temperature stays in the normal range.
Heat stroke (also known as “sun stroke”), 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 raise 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; a quick, weak pulse and rapid, shallow breathing. Body temperature may get extremely high — up to 105 or 106 degrees.
These illnesses are usually not immediate. They go in stages beginning with the most mild (heat cramps) to the most severe (heat stroke).
Heat-related illnesses must be considered an emergency and should be given urgent care.
For heat cramps or heat exhaustion, you should get the individual to a cooler place and a comfortable position. If the person is fully conscious, give half a glass of cool water every 15 minutes. He or she should not drink too fast. Drinks with alcohol or caffeine 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 emergency number. Move the person to a cooler place and quickly cool the body by wrapping wet sheets around him or her. If you have access to ice packs, wrap them in a 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 out for breathing problems.
Prevention, however, is the best medicine. Take proper precautions and stop heat-related illnesses before they happen.
Dress appropriately when it is hot outside. Wear lightweight, light colored clothing. It also helps to use a hat or an umbrella.
Drink, drink, drink! Don’t wait until you feel thirsty, because if you do, you are already dehydrated. And as I just mentioned, avoid caffeine and alcohol since they dehydrate the body even further.
Eat small meals ,more often, that are low in protein, since protein also increase metabolic heat.
Avoid strenuous activity during the hottest part of the day. Stay indoors and out of the sun.
Keep in mind that children and elderly people are at a higher risk for heat-related illnesses due to thinner skin. This does not allow them to 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 about T-Tapp or any other fitness matter, please contact me at (408) 981-1566 or e-mail me at ho**********************@*****on.net
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 and is a certified T-Tapp trainer. She owns HomeRun Personal Training in Gilroy.
