Heat-related illness

Guest blog by Bethany Schindler

Although the temperatures lately aren’t showing it, it’s time to think about playing it safe in the summer sun and heat. With the beginning of the summer we see an increase in time spent outside for sporting events, other recreational activities, farm work, home improvement projects, gardening, etc. With this it is important to understand heat related illnesses, their symptoms, and how to protect yourself in the sun.

• Heat Cramps: Heat cramps are involuntary, painful muscle spasms which typically occur while partaking in heavy exercise in hot environments. Inadequate fluid intake is often a contributing factor to heat cramps. Muscles that are most likely to be affected are those in your back, arms, abdominal wall, and calves; however any muscle involved in exercise can be affected.

• Heat Exhaustion: Heat exhaustion occurs as a result of your body overheating. Causes of heat exhaustion include exposure to high temperatures and high humidity levels combined, and strenuous physical activity. Symptoms of heat exhaustion include cool, moist skin with goose bumps, heavy sweating, faintness, fatigue, muscle cramps, nausea, and a weak, rapid pulse. If you think you are experiencing heat exhaustion, stop all activity, move to a cooler place, and drink plenty of water/sports drinks. If symptoms do not improve within 60 minutes or your body temperature reaches 104 F, it is important to seek medical attention.

• Heat Stroke: If heat exhaustion worsens and goes untreated it can lead to heatstroke. Heatstroke occurs when body temperature reaches 104 F or higher and is a life-threatening condition. Symptoms of heatstroke not only include high body temperature, but also a lack of sweating, flushed skin, rapid breathing, headache, seizures, loss of consciousness, racing heart rate and strong pulse. It is imperative to seek medical attention immediately to prevent brain damage, organ failure, and possible death.

The good news about heat related illnesses is that they are preventable. Follow these recommendations for keeping yourself safe this summer:
• The sun is strongest between the hours or 10 a.m. and 4 p.m. so limit your time outside during these hours.
• The American Academy of Dermatology suggests applying a sunscreen with SPF 30 or higher 30 minutes before going outside, and reapply every two hours or more frequently if participating in water activities.
• Drink plenty of water to avoid dehydration. Don’t drink only when you feel thirsty, but throughout your day. Carry a water bottle with you while in the heat.
• Avoid heavy meals during extreme heat. This only adds more stress to your body.
• Be reasonable about how much time you spend in the sun and avoid excess exposure which can lead to sunburn.
• If you do become sunburned, relieve irritation by taking cool baths and applying moisturizing products that contain aloe.
• Some people, including the elderly, infants, young children, and people with chronic medical conditions, can be sensitive to the sun and heat. Those with this sensitivity should limit their time in the direct sun.
• Check with your doctor about possible interactions your medications may have with the sun. Some medications increase sensitivity to the sun and high temperatures.