active - Summit Healthcare

AN OUNCE OF CAUTION
Prevents
Heat-Related
Illness
After a few quick stretches, the hiker
goes out on the trail for a long hike. After
a several miles, he or she starts to climb
a small hill. Suddenly, their leg freezes in
a cramp, and they fall down in pain—a
victim of the heat. The four most common
heat-related emergencies are cramps, fainting,
exhaustion, and heat strokes. These
illnesses occur when the body can no
longer cool itself properly.
Heat-related illnesses may be fatal in
extreme cases, but are fortunately preventable,
according to the Centers for Disease
Control and Prevention (CDC).
Older adults, infants and children,
people with certain medical conditions,
those who work in hot environments, and
athletes are at greatest risk for injury. When
weather forecasters talk about a heat index
of 90 degrees or above—that’s the temperature
in the shade—everyone should take
extra precautions.
High humidity and high air pollution
increase the risk of heat-related illnesses.
Evaporation of sweat keeps the body
cool. When you can no longer sweat or
your sweat can’t evaporate because of high
humidity, you can no longer dissipate
heat and your body temperature may rise.
When the body temperature increases too
much, most people experience headache,
dizziness, muscle weakness, cramps, or
nausea. This is called hyperthermia. If body
temperature goes too high or hyperthermia
persists too long, collapse and death may
follow.
Take time to prepare
Heat-related illnesses can be prevented
by gradually acclimating to increasing temperatures.
Athletes and exercisers should
begin with sessions at 50 percent of their
performance level in the month before
beginning competition or regular exercise.
According to the CDC, there are
several rules of thumb for exercising and
drinking fluids. If you exercise in the heat
for an hour, you should drink water at least
15 minutes before exercising and every 15
minutes during exercise. For exercise lasting
longer than 60 to 90 minutes, athletes
should drink a commercial carbohydrate
and salt replacement fluid.
Heat cramps
This is a form of muscle spasm and
tightening that occurs as a result of intense
exercise in the heat. It could be caused by
a lack of sodium and fluids. Treatment:
Rest, cool down, stretch, and drink rehydrating
solutions.
Heat syncope (fainting)
This is caused by dehydration and
sudden cessation of exercise. Treatment:
Drink fluids and lie down in a cool place
with your feet elevated. To avoid heat
syncope, gradually end your workout with
a cool-down activity like slowly walking or
pedaling a bicycle.
Heat exhaustion
Symptoms of heat exhaustion are exhaustion;
weakness; feeling faint; excessive
sweating; hot, red skin; slightly elevated
temperature (less than 104 degrees F);
decreased urine; and disorientation. Other
symptoms include heat cramps, headache,
rapid heartbeat, fainting, muscle aches,
vomiting, and diarrhea. Treatment: Rest,
cool down rapidly with fans and ice packs,
and drink fluids. IV fluids may be needed.
Seek further medical attention if necessary.
Heat stroke
Heat stroke is a medical emergency.
Heat stroke occurs when the body loses its
ability to regulate its temperature through
sweating. The most telling signs of heat
stroke are an elevated temperature (greater
than 104 degrees F), rapid heartbeat, shallow
breathing, lack of sweating, and hot,
flushed dry skin. This may progress to
mental impairment ranging from confusion
and hysteria to coma. Treatment: Hospital
emergency treatment, including removal of
excess clothing and cooling the body with
ice or fans. CPR, oxygen, and IV fluids
may also be needed.
How to stay cool in the heat
Follow these tips to help you stay cool:
When outside, wear a hat and stay
in the shade as much as possible.
Avoid asphalt and pavement, if possible.
They're normally hotter than
dirt or grass, and they radiate infrared
heat.
Drink plenty of water before any
activity. For strenuous exercise,
drink water or a salt replacement
fluid about every 15 minutes. If you
have pale, clear urine, you're drinking
enough fluids.
Schedule strenuous outdoor activity
for the cooler parts of the day.
Normally, this is before 10 a.m. and
after 6 p.m.
At the beginning of the warm
weather season, spend several days
acclimatizing yourself to the heat by
gradually increasing your activities
outside.
If you're on any medications, consult
with your doctor before undertaking
any strenuous activity in the heat.
Some drugs can cause dehydration.
Wear light-colored, loose-fitting
clothes. Natural fibers like cotton
help the body release heat better.
Eat light foods, as well as plenty of
fruits and vegetables, because they
contain water.
Take cool or tepid baths and showers
to cool down.
Avoid alcohol and caffeine, which can
interfere with sweating and fluid loss.
Simplify meal preparation to cut
down on cooking time. Use a microwave
if possible.
If your home doesn't have air conditioning,
use fans to circulate the air.
Spend as much time as possible in
air conditioned buildings.
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