What is Heat Illness? Heat-related illnesses occurs when your body’s temperature gets too hot. It can be caused by physical exercise or hot weather. Your body cools itself by sweating and evaporation. On days that it is hot and humid, sweat cannot evaporate as quickly due to the humidity and moisture in the air. Blood flow to the skin increases in an attempt to cool the body, which causes blood flow to vital organs to decrease. When sweating isn’t enough to cool your body, your body temperature rises and you may become ill.
Types of Heat Illness: The gradual nature of extreme heat’s effects on the body makes it important to be aware of heat-related illnesses:
- Severe Sunburn – Reduces the skin’s ability to release excess heat.
- Heat Cramps – Muscle pains and spasms caused by heavy exertion and perspiration. This usually involves the muscles of the legs.
- Heat Exhaustion – A mild form of shock. Symptoms include: Heavy sweating; Feeling weak and/or confused; A fast, weak pulse; Dizziness; Fainting; Nausea/Vomiting; Dark colored urine, which indicates dehydration.
- Heat Stroke – A truly life-threatening condition. The body loses the ability to sweat and the body’s core temperature can rise so high that brain damage and death may occur in 10-15 minutes unless medical help is immediate.
Prevention of Heat Illness:
- Know the heat index. The heat index tells you how hot it feels outside in the shade, and is measured based by comparing relative humidity combined with air temperature. A heat index of 90°F or above is dangerous. When the heat index is high, stay indoors in air-conditioned areas when possible.
- Wear lightweight, light-colored, loose-fitting clothing.
- Protect yourself from the sun by wearing a hat or using an umbrella., and use sunscreen with a sun protection factor (SPF) of 15 or more.
- Drink plenty of water or juice before starting an outdoor activity. Drink extra water all day. Keep in mind that heat-related illness are not only caused by high temperatures and a loss of fluids, but also a lack of electrolytes in the body. Remember to stay away from beverages that contain caffeine (such as tea, coffee and soda) or alcohol.
- Schedule vigorous outdoor activities for cooler times of the day, such as before 10:00 a.m. and after 6:00 p.m.
- During an outdoor activity, take frequent breaks. Drink water or other fluids every 15 to 20 minutes, even if you don’t feel thirsty.
Treatment of Heat Illnesses:
Rest in a building that has air-conditioning. If you can’t get inside, find a cool, shady place. Drink plenty of water, juice, or sports drinks. Do NOT drink alcohol or caffeinated drinks as these can make heat exhaustion worse. Take a cool shower or bath, apply cool water to your skin, and try to fan air over the skin. Take off any tight or unnecessary clothing. You can also apply ice packs to the armpits, groin, neck and back. These areas contain many blood vessels close the surface of the skin.
If you are with someone who you suspect as having heat illness, monitor them closeley. If they lose consciousness or become unresponsive CALL 9-1-1.
If you are exercising alone and your symptoms worsen or you do not feel better within 30 minutes, you should contact your doctor.