Whether it’s from gardening, running or playing golf, heat-related illnesses can easily occur if too much stress is put on the heart and lungs during hot-weather activities. According to the Mayo Clinic, during high temperatures the body has a natural cooling system that will dissipate heat by circulating blood through the skin. However, this leaves less blood for muscles, which in turn increases heart rate. In high humidity, the body is under added stress because sweat doesn’t readily evaporate from the skin, which makes body temperatures higher. If the body is exposed to high temperatures and humidity for too long, its natural cooling system may fail and result in a heat-related illness, such as heat cramps, heat exhaustion or heat stroke.
How To Fight Heat Cramps
Heat cramps are the mildest case of a heat-related illness but should still be treated immediately. According to the Centers for Disease Control and Prevention (CDC), heat cramps are muscle spasms, usually in the abdomen, arms or legs, that occur with strenuous activity. If heat cramps occur:
- Stop all activity and sit quietly in a cool place
- Drink clear juice or a sports beverage
- Do not return to strenuous activity for a few hours after the cramps subside
- Seek medical attention if heat cramps do not subside in one hour
How To Fight Heat Exhaustion
Though it too is a mild form of heat-related illness, heat exhaustion should be taken seriously as well. It is the body’s response to excessive loss of water and salt, and it can be immediate or happen over time after several days of exposure to high temperatures and humidity while not adequately replacing fluids. Heat exhaustion can happen to anyone, but those most prone to it are the elderly and those with high blood pressure. Some of the warning signs of heat exhaustion include heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting and fainting.
Should someone succumb to heat exhaustion, his or her pulse rate will be fast and weak and breathing will be fast and shallow, according to the CDC. Follow these measures to cool down:
- Drink a cool, non-alcoholic beverage
- Rest
- Take a cool shower, bath or sponge bath
- Get to an air-conditioned environment
- Change into lightweight clothing
What To Do During A Heat Stroke
Heat stroke occurs when the body’s temperature rises rapidly, its sweating function fails and it is unable to cool down. According to the CDC, during heat stroke, the body’s temperature may rise to 106 degrees Fahrenheit or higher within 10 to 15 minutes. If emergency treatment is not provided during heat stroke, permanent disability or death can occur. Warning signs of heat stroke may include a body temperature of 104 degrees Fahrenheit or higher; red, hot and dry skin (no sweating); rapid, strong pulse; throbbing headache; dizziness; nausea; confusion; and unconsciousness. The CDC also says a heat stroke victim’s muscles will sometimes begin to twitch uncontrollably, and anyone helping the victim should keep him or her from injuring themselves. There may also be vomiting, and if that is the case, make sure airways remain open by turning the victim on his or her side.
In the event of heat stroke, have someone call for immediate medical assistance and do the following:
- Get to a shady area
- Cool the victim rapidly using whatever methods possible (i.e. immersing them into a tub of cool water, spraying them with a garden hose and/or fanning them vigorously)
- Do not give the victim fluids to drink
- Monitor body temperature and continue cooling methods until it drops to 101-102 degrees Fahrenheit
- If emergency medical personnel are delayed, call the emergency room for further instructions
- Get medical assistance as soon as possible
How To Prevent Heat-Related Illnesses
Regular physical activity is important during any season, but it’s important to keep safety first. Here are a few tips the Mayo Clinic suggests to help keep cool during hot-weather exercise:
- Take it slow
- Drink plenty of fluids
- Dress appropriately, wearing lightweight, loose-fitting clothing that promotes sweat evaporation and cooling
- Avoid mid-day sun
- Wear sunscreen
- Have a backup plan if concerned about heat or humidity (i.e. exercise indoors instead of outdoors)
Sources:
MayoClinic.com, "Hot-weather exercise: How to keep cool"
Centers for Disease Control and Prevention, "Extreme Heat: A Prevention Guide to Promote Your Personal Health and Safety"
Julia Bourque - Having a life-long love of nature, most of my writing is about the natural world and the life connected to it. I am a runner, biker, hiker ...
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