Highlights:
- Once the temperatures rises to 90°F (32.2°C) and above, risks for heat related illnesses increase.
- Heat cramps are an early signal that the body is having trouble with the heat.
- Heat stroke can cause death or permanent disability if emergency treatment is not given.
General Tips For Heat Illness
The only time many people in the Northern Hemisphere can travel is during warmer summer months. Whether it’s due to children’s school schedules, vacation time or personal preference, be aware of and prepared for high heat and humidity.In humid environments, there’s already much moisture in the air, so sweat just sits on the skin. A common mistake is that people don’t even realize they need fluids because they sweating. They don’t realize that their bodies needs water, like you do in dry climates, when your mouth feels dry and you body tells you, “Drink! Drink!”
Once temperatures rise to 90° F (32.2° C), risks for heat illnesses increase. Risk factors include high temperature and humidity, direct sun exposure, no breeze or wind, low water or liquid intake, dehydration and previous heat illnesses.
Symptoms: Nausea, dizziness, flushed or pale skin, confusion, slurred speech, heavy sweating, cramping and headaches.
Who should pay special attention: Elderly and small children are the most susceptible to heat and heat-related illnesses. Other people at risk are those in poor physical condition, overweight individuals and people with heart disease or high blood pressure. Individuals competing or participating in athletic events are also at a higher risk for heat stress, like heat exhaustion, heat cramps and even heat stroke.
What to do: Pay attention to how much fluid you’re drinking.
You’ve already heard me talk about drinking water, probably too much (so insert you own stay hydrated phrase here). Similarly, from earlier chapters, avoid caffeine and alcohol, and eat small meals more often (big meals increase metabolic heat).
More body covering is better. Long sleeves of a good fiber fabric help keep your body cooler. When your skin gets hot, it’s easier for your entire body temperature to go up. The American Red Cross also recommends loose-fitting, lightweight, light-colored clothing and hats or umbrellas. If you want to do strenuous activity, do it 4-7 a.m. in the morning, the coolest time during the day. Bring sunblock and cover up exposed area when you are outside.
People with heat illness should move to a cool place, drink cold water, apply ice packs or cool wet cloths.
Heat Cramps
Heat cramps are an early signal that your body is having trouble with heat. They may be a symptom of heat exhaustion.Symptoms: Heat cramps are muscular pains and spasms that usually occur in the legs or abdomen, caused by exposure to heat and humidity and loss of fluids.
What to do: Stop all activity, and sit in a cool place. Drink clear juice or a sports beverage (with 6% or less glucose), or drink water with food. Do not take salt tablets.
Do not return to strenuous exercise or other activity for a few hours after the cramps subside. Seek medical attention if you have heart problems, are on a low-sodium diet or the cramps don’t subside in an hour.
Heat Syncope
Heat syncope is a fainting (syncope) episode or dizziness that usually occurs with prolonged standing or sudden rising from a sitting or lying position. Factors that may contribute to heat syncope include dehydration and lack of acclimatization.Symptoms: Light-headedness, dizziness, fainting.
What to do: Sit or lie down in a cool place when feeling symptoms. See “What to do” for heat cramps.
Heat Exhaustion
Heat exhaustion typically occurs when people exercise heavily (or work in) a hot, humid place; the body’s responds by an excessive loss of water and salt, usually through sweating. Blood flow to the skin increases, causing blood flow to decrease to the vital organs, causing a form of mild shock. If not treated, the victim may suffer heat stroke.Symptoms: cool, moist, pale, flushed, or red skin; rapid shallow breathing, heavy sweating, headache, nausea or vomiting, dizziness and exhaustion. Body temperature may be slightly elevated.
What to do: Rest in a cool shaded area. Fan the person. If the person is fully awake and alert, give half a glass of cool water every 15 minutes. See “What to do” for heat cramps.
Loosen or remove clothing. Take a cool shower, bath, or sponge bath. Call 911 or the local emergency number if the person refuses water, vomits or loses consciousness.
Heat Stroke
Heat stroke, also known as sunstroke, is life-threatening. Heat stroke is the most serious heat-related disorder.It occurs when the body can’t control its rapidly rising temperature, and sweating still fails to keep the body cool. When heat stroke occurs, the body temperature can rise to 106º F or higher. Body temperature can rise so high that brain damage and death may result.
Symptoms: Hot, dry skin or profuse sweating, hallucinations, chills, throbbing headache, high body temperature, confusion or dizziness, slurred speech, changes in consciousness, rapid, weak pulse and rapid, shallow breathing.
What to do: Keep the person lying down, and wrap wet towels or sheets around the body. Use a water hose, if available, to cool the victim. Watch for signals of breathing problems. If the victim refuses water or is vomiting or there are changes in the level of consciousness, don’t give anything to eat or drink.
Check out the CDC’s Heat Illness and Fast Facts (1.usa.gov/p9flo5).
Car Traveling In The Heat
When you’re traveling in hot climates, it helps to have folding window shades to keep the car from heating up when you’re not driving. I’m always relieved to be cooler when the AC’s cranked up to the point where we don’t even realize that it tenses up our bodies.When you’re in the car with the AC turned up, and you get out of the car into the heat, and then back again into the AC, all of your body is going back and forth from one set of reactions to another, so keep the interior of the car as cool as possible when you’re not driving.
Any time you’re traveling in a car, it’s great to have a cooler. You don’t have to worry about finding stores all the time, and you’ll always have water with you.
