How to Prevent Heat Related Illnesses

Being outside is a large part of the summer season. However, it’s important to be cautious of the heat. Too much heat exposure can cause heat illness, which is the body’s inability to properly cool itself through perspiration and evaporation of sweat. While young children and elderly people are more susceptible to heat illnesses, everyone is at risk.

There are 3 types of heat illnesses: heat cramps, heat exhaustion and heat stroke.

Heat cramps are the mildest form of heat related illness. They are generally characterized by muscular pain and spasms that result from the loss of salt and water through physical exertion and sweating in high heat. Heat cramps are caused by insufficient amounts of fluids and electrolytes and often don’t occur until later in the day, sometimes not coming until the evening when relaxing. In order to prevent heat cramps, it’s important to hydrate your body with water and electrolytes. Some electrolyte solutions that can help are sports drinks or electrolyte packets.

Heat exhaustion occurs when fluid loss causes blood flow to decrease in the vital organs, resulting in a form of shock. Sweat does not evaporate as it should and as a result, the body is not cooled properly. Signs and symptoms of heat exhaustion include cool, moist, pale, flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness and exhaustion. Body temperature is usually normal or near normal. This is a less dangerous form of heat illness than heat stroke, but still needs to be monitored. If heat exhaustion is suspected, take the person to a cool, shaded area and have them lie down and elevate their feet. Hydrate them with water, fan them, remove extra clothing and use a cool, wet cloth on the head and neck. If the condition worsens or the body temperature rises to over 104 degrees Fahrenheit, consult emergency personnel.

Heat stroke is a life-threatening illness. In heat stroke, the body’s ability to regulate temperature stops working and the victim cannot sweat. Body temperature can rise to such high levels that if not taken care of quickly enough, can cause brain damage or death. Signs and symptoms of heat stroke include red, hot and dry skin; rapid or weak pulse; rapid or shallow breathing; changes in consciousness and body temperature as high as 105 degrees Fahrenheit. To treat heat stroke, immediately call emergency personnel and move the person to a cool, shaded area. Have them lie down and elevate their feet while applying ice packs to the head, neck, armpits, palms and soles of the feet. Remove any heat retaining clothes and continually monitor temperature.

There are several things that you can do to help prevent a heat related illness.

Dress appropriately for the weather. During the warmer months of the year, wearing lightweight and light colored clothing can help to reflect some of the sun away from the body. Avoid dark colored clothing and consider wearing a hat with a brim or using an umbrella.
Drink water. Drinking small amounts of water frequently throughout the day can help keep you hydrated. Even if you don’t feel thirsty, aim for drinking one cup of water ever 15-20 minutes. Avoid caffeinated beverages and alcohol, which can contribute to dehydration of the body.
Limit exposure time and take frequent breaks. Try to schedule outdoor activities for cooler times of the day, especially those that are more physical in nature. Take frequent breaks and find a cool, shaded area to rest in. Stay indoors when possible.
Acclimate your body. Gradually increasing your time spent in the sun will allow your body to adapt to the heat and will reduce the chances of a heat related illness. Start with just a few minutes in the sun and work up from there.
Wear sunscreen. Sunburn can limit the skin’s ability to cool itself, so apply sunscreen with an SPF of 15 or higher.
Know the signs and symptoms of heat related illness. Identifying and treating early can help to avoid the serious risks associated with progressing heat illness.

Source: Redcross.org