As Summers Get Hotter, Learn to Avoid Heat Illness
This is shaping up to be one of the hottest summers on record in many parts of the country. Already more than 700 people die every year in the U.S. from heat-related illnesses, and public safety experts are predicting the numbers will only climb as the planet warms.
And with even some northern climates seeing triple-digit temperatures, it's clear that heat illness can strike almost anywhere in the country. It's smart to educate yourself and your family on heat illness, its signs, how to avoid it and how to help someone who is exhibiting symptoms.
The three types of heat illness
1. Heat cramps — These usually occur during heavy exercise or strenuous activity in hot weather.
Symptoms: Painful, brief muscle cramps or spasms usually in the calves, thighs, abdomen or shoulders.
What to do: If you suspect heat cramps:
- Rest briefly and cool down.
- Drink clear juice or an electrolyte-containing sports drink.
- Practice gentle, range-of-motion stretching and gentle massage of the affected muscle group.
- Don't resume strenuous activity for several hours or longer after heat cramps go away.
- Call your doctor if your cramps don't go away within one hour or so.
2. Heat exhaustion — Causes of heat exhaustion include exposure to high temperatures, particularly when combined with high humidity, and strenuous physical activity. Without prompt treatment, heat exhaustion can lead to heatstroke, a life-threatening condition.
Symptoms: Cool, moist skin with goose bumps when in the heat, heavy sweating, faintness, dizziness, fatigue, weak, rapid pulse, low blood pressure upon standing, muscle cramps, nausea and/or headache.
What to do: If you think you're experiencing heat exhaustion:
- Stop all activity and rest.
- Move to a cooler place.
- Drink cool water or sports drinks.
- Contact your doctor if your signs or symptoms worsen, or if they don't improve within one hour. If you are with someone showing signs of heat exhaustion, seek immediate medical attention if they become confused or agitated, lose consciousness or are unable to drink.
3. Heat stroke — Heatstroke is a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures. This most serious form of heat injury can occur if your body temperature rises to 104 degrees or higher.
Symptoms: Headache, nausea, confusion, loss of consciousness, and hot, red, dry or damp skin are symptoms and occur when your body temperature reaches 103 degrees.
What to do: If you think a person may be experiencing heatstroke, seek immediate medical help. Call 911 or your local emergency services number.
Take immediate action to cool the overheated person while waiting for emergency treatment, including:
- Get the person into shade or indoors.
- Remove excess clothing.
- Cool the person with whatever means available — put in a cool tub of water or a cool shower, spray with a garden hose, sponge with cool water, fan while misting with cool water, or place ice packs or cold, wet towels on the person's head, neck, armpits and groin.
How to avoid heat illness
Stay out of the heat — During the hottest portion of the day, noon to 7 p.m., stay indoors in the air conditioning. Try to schedule exercise or physical labor for cooler parts of the day, such as early morning or evening.
Drink plenty of fluids — Sip water continuously while you are outside. Waiting until you are thirsty is too late to effectively rehydrate your body. Avoid drinks with caffeine and alcohol as they can dehydrate your body even more.
Wear proper clothing and sunscreen — Wear lightweight, loose-fitting clothing. Apply sunscreen with at least SPF15 generously and often, as per the directions.
Take extra precautions with certain medications — Be on the lookout for heat-related problems if you take medications that can affect your body's ability to stay hydrated and dissipate heat.
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