How to avoid heat-related illness this summer
Stay safe from excessive heat
Summer is in full swing. Spirits are high, but the temperature outside is even higher with much of the U.S. experiencing record-breaking levels of heat. Knowing how to keep your cool will be essential for safely enjoying everything the season has to offer.
As temperatures continue to soar, the risk of heat-induced illnesses, such as heat cramps, heat rash, heat exhaustion and heat stroke, also skyrockets.
“The body naturally regulates its temperature through sweating and evaporation, but when the heat is extreme the body may lose its ability to do this by becoming overwhelmed with the heat intensity,” said Kimberly Slate, a nurse practitioner with Baptist Medical Group-Finn Medical Associates.
High levels of humidity also disrupt your body’s ability to regulate by making it more difficult for you to sweat effectively.
Air that is already saturated with water won’t take in more moisture, which prevents sweat from evaporating off your skin and escaping into the air, a necessary step for cooling the body.
Several factors can make a person more vulnerable to heat-induced illnesses, including age, lifestyle conditions, current health and environment.
“These factors make it difficult to maintain adequate hydration, lower your body temperature or notice early signs of overheating,” said Slate.
What are the signs and symptoms of heat-related illness?Learning how to notice when your body is working too hard to control its temperature is an important part of preventing heat-induced illnesses. Signs of heat rash“A heat rash appears as an inflammation on the skin, primarily in areas where skin folds and sweat accumulate, such as under the arms, between the thighs and beneath breast and skin folds,” said Slate. “The rash can also be seen anywhere that clothing may cause friction against the skin.” Signs of heat crampsWhile working up a sweat in the sun doing labor intensive physical activity, you may experience painful muscle spasms called heat cramps. Heat cramps create painful, sharp cramping of the muscles in your hands, feet, fingers, toes and abdomen. Signs of heat exhaustionLosing an excessive amount of electrolytes and water from overheating can also cause heat exhaustion. In addition to muscle cramps, symptoms of heat exhaustion may include the following:
Signs of heat stroke“Heat stroke is the most critical and emergent of all heat-related illnesses,” said Slate. “This occurs when the body can no longer regulate its internal temperature, and the bodily organs begin to suffer, leading sometimes to death.” Symptoms of heat stroke can include
Confusion or disorientation, seizures, slurred speech or difficulty speaking, severe headache or loss of consciousness are heat stroke symptoms that require immediate medical attention. |
How to treat heat-related illness
Depending on how severe your symptoms are, you can manage heat-related illnesses on your own.
At the first signs of danger, stop any physical activity and rest (preferably in a shaded, cool area).
“You can use damp, cool cloths to place on the body to lower the body temperature,” recommended Slate. Drink cool water or a sports drink like Gatorade. Gently stretch or massage your muscles if cramping.
For heat rash, drying off sweat from the affected areas is key. You can also use a non-talcum powder product to help keep the skin dry. “If itching continues, you can use over the counter hydrocortisone cream,” said Slate. Seek medical attention if the rash does not resolve in three to four days.
If someone does not respond to basic first aid, seek medical care as quickly as possible or call 911.
How to protect yourself against hot weather
Gearing up against the heat will keep heat-related illness from canceling your summer plans.
Monitor your local weather to avoid extreme physical activity on very hot and humid days. Take frequent breaks if working out in the heat. Wear appropriate clothing that is breathable and loose fitting.
“Moisture-wicking clothing is a good option if available,” said Slate.
Stay hydrated. “If planning to be outdoors in the heat, it is wise to begin hydrating the day before so you will go into the day prepared,” said Slate. “Avoid drinks, such as alcohol, as these can increase the risk of dehydration.”
Ensuring minors are equally equipped to be out in the sun is also essential. Dress them appropriately for the weather and offer frequent water breaks. Avoid participation in outdoor activities during peak heat times of the day (generally between 10 a.m. and 2 p.m.). Schedule outdoor activities in the morning when it is cooler. Slate also stressed that adults should never leave a child unattended in a vehicle.
Kimberly Slate, Nurse Practitioner
“If a child appears tired, very sweaty and flushed or stops playing, be mindful that they could be overheated,” said Slate. “Apply basic first aid, seek medical care as quickly as possible or call 911.”
Kimberly Slate has been practicing as a nurse practitioner for 26 years. She is a nurse practitioner with Baptist Medical Group-Finn Medical Associates. She has a Masters of Science in Nursing and a Doctorate of Nursing Practice.