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Summer heat means
vacations, games, and lemonade. People head outside to
exercise, garden, or sunbathe. But to nurses like me,
summer also means more cases of heat-related illness:
dehydration, heat exhaustion, even heat stroke.
The good news is that heat-related illnesses are
completely preventable – here’s what you need to know.
Treat Heat Stroke First -- It's Life Threatening
Heat stroke is characterized by disorientation and a
body temperature of more than 103 degrees—and rising.
Anyone can get heat stroke, even people who are
accustomed to being in the heat. Heat stroke is a major
medical emergency. Call emergency services immediately
if someone you’re with has these symptoms. Delay can
lead to death.
Heat Exhaustion and Dehydration -More Common
Symptoms of heat exhaustion are dizziness, headache,
feeling tired, and perhaps sick to your stomach. The key
difference from heat stroke is that people with heat
exhaustion feel lousy, but their body temperature
doesn’t rise, and they aren’t disoriented. Heat
exhaustion is caused by dehydration (your body doesn’t
have enough fluids). If you or someone you know has
symptoms of heat exhaustion, the remedy is to drink more
fluids and get to a cooler place – cool, not ice cold,
water, and air conditioning are ideal.
When your body has given off more fluids than you’ve
taken in, you’re a prime candidate for dehydration. The
most common symptoms of dehydration are thirst and
headache. Remember that your body is at least 60% water
– your brain is 75% water, and your blood is more than
80% water. You need to maintain those fluid balances for
your body to work properly.
Four Tips for Preventing Heat-Related Illness
By the time you have symptoms, you’re already
fluid-depleted—in other words, you are already playing
catch-up. The best strategy for combating heat-related
illness is prevention. Here are some tips for preventing
heat-related illness.
TIP 1: RECOGNIZE WHEN YOU’RE AT RISK
Many people think they have to be exercising to be at
risk for dehydration and heat exhaustion – that’s why
heat-related illnesses are summer’s hidden danger.
Many summertime activities can put a person at risk
including:
Physical activity in a warm or hot environment – not
only recreational sports or exercising, but also yard
work and gardening Sun bathing, which can be
dehydrating, as can being a spectator at sporting events
(where you sit in the sun), or spending time in the sun
for any reason – even If you’re not exerting yourself
Vacationing – did you know the humidity in an airplane
is lower than in the desert? And when you’re traveling,
you don’t have ready access to fluids as you do at home,
so you need to plan ahead.
TIP 2: STAY HYDRATED
Always have water available.
There are plenty of fluid choices, but water remains the
best. Drinks with more than 10% sugar or carbonation
delay stomach emptying, and thus don’t get fluid back
into your cells as quickly (not to mention all those
calories). If you are training for a triathlon or are an
elite athlete, you may need a drink with sugar or salts
added. But for the rest of us, water is just fine. And,
it's calorie-free.
Your weight is stable (if you weigh less after exercise
or being outside in the warm outdoors than you did
before, you’ve lost fluids and need to replace them)
The best solution? Carrying a bottle (or two) of natural
spring water. It’s easy to carry, tastes good, and since
it doesn’t stain if you spill it, it’s ideal for kids on
summer trips. Before you buy, check the label. If it’s
spring water, the label will tell you the name of the
natural spring from which it comes. If the label says "PWS"
that means "public water supply"—in other words, the
same thing that comes out of your tap, only run through
filters, and often called "purified." Many people are
surprised to know that not all bottled water is spring
water.
TIP 3: PLAN AHEAD
Keeping hydrated means that you drink before you get
dehydrated. That means planning ahead, for example:
Start drinking water about 2 hours before you begin any
activities.
Don’t restrict fluids while you’re active. Keep those
sips of water coming. If you’re with kids playing
sports, never restrict their fluids—and make sure that
coaches don’t either. Carry your water with you
TIP 4: AVOID UNNECESSARY HEAT EXPOSURE
Of course you can’t always stay out of the heat, but you
can work to lessen the heat’s effects on your body.
Avoid exercising or activity during the hottest part of
the day. Try to plan outdoor activities for days or
times of day when the heat index is below 80 -- click
here to learn about the heat index
Wear light colors, which absorb less heat from the sun.
Wear fabrics such as natural cotton that breathe and
allow sweat to evaporate.
There’s nothing wrong with saying, "I’ve had enough."
Take a break. Go sit in the shade. If there’s a heat
wave and you don’t have air conditioning at home, go to
the movies, or a shopping mall, or the public library,
where it’s cool and you can get a break.
Remember, if you’re in hot temps and start to feel woozy
or develop a headache or nausea, recognize it could be
heat exhaustion. Get out of the sun, into a cooler area,
maybe in front of the fan, and keep the water coming.
Which would you rather have? An intravenous in the ER,
or a nice refreshing bottle of spring water?
Here’s to a fun and healthy summer!
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