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How to Beat the Heat and Stay Safe This Summer

Dr. Levi Merritt DC, NBC-HWC, CPT

I don’t know where y’all are located, but here in West Virginia… it’s gettin hot. I mean it's hotter'n a goat's butt in a pepper patch.


Beating the heat during hot summer months can be challenging, but manageable, with the right strategies.


The Basics

  • Drink plenty of fluids before, during, and after physical activity in hot weather. Electrolyte-rich beverages or sports drinks can help replenish lost salts.

  • Wear lightweight, loose-fitting clothing that allows sweat to evaporate easily.

  • Allow the body to acclimate to hot environments gradually, especially if you're not used to working or exercising in heat.

  • During the hottest parts of the day, try to minimize strenuous outdoor activities.


By following these guidelines, you can help prevent heat-related illnesses, ensuring safety and well-being in hot conditions.


Dehydration

Excessive heat can lead to dehydration primarily through increased sweating and inadequate fluid intake.


When exposed to high temperatures, your body sweats more as a natural mechanism to cool down. Sweat evaporates from your skin, which helps to regulate body temperature. However, this process also leads to significant water and electrolyte loss. (Sweat contains not only water but also electrolytes such as sodium and potassium. Dehydration from excessive heat can disrupt the balance of these electrolytes in your body, which is essential for proper nerve and muscle function).


Prolonged exposure to excessive heat without adequate hydration can lead to a significant loss of body fluids. If you don’t replenish these lost fluids by drinking enough water, dehydration can occur.


Signs of Dehydration Due to Excessive Heat:


  • Thirst: Feeling thirsty is the body’s initial signal that it needs more fluids.

  • Dry Mouth and Lips: Dryness in the mouth and lips can indicate dehydration.

  • Dark Urine: Urine that is dark yellow or amber-colored suggests concentrated waste products due to inadequate fluid intake.

  • Fatigue: Dehydration can lead to feelings of tiredness or exhaustion.

  • Dizziness or Lightheadedness: Reduced blood volume from dehydration can affect circulation and lead to feelings of dizziness.

  • Headache: Dehydration may cause headaches as a result of reduced fluid levels in the body.


Prevention of Dehydration in Excessive Heat:


  1. Drink plenty of water throughout the day, especially when outdoors or during physical activity.

  2. Monitor Urine Color: Aim for pale yellow or straw-colored urine, which indicates adequate hydration.

  3. Limit Alcohol and Caffeine: These can increase urine output and contribute to dehydration.

  4. Wear Appropriate Clothing: Lightweight, loose-fitting clothing can help your body regulate temperature and reduce sweating.

  5. Avoid prolonged exposure to direct sunlight and heat by taking breaks in shaded or cooler areas.

  6. Consume smaller, lighter meals. Opt for fresh fruits, salads, and foods with high water content like cucumbers and watermelon.


Dehydration can impair your body’s ability to regulate its temperature effectively. This makes it harder for your body to cool down, potentially leading to heat-related illnesses such as heat cramps, heat exhaustion, or heatstroke.


Heat Cramps

The Red Cross defines heat cramps as muscle spasms that usually occur in the legs or abdomen due to heavy sweating during intense exercise or work in hot environments. These spasms are caused by an electrolyte imbalance, primarily a lack of sodium due to excessive sweating.


Treatment of Heat Cramps (as per Red Cross guidelines):


  1. Immediately stop the activity and move to a shaded or air-conditioned area to rest.

  2. Sip on water or a sports drink that contains electrolytes like sodium and potassium.

  3. Gently stretch and massage the affected muscles to relieve spasms. This can help improve circulation and relax the muscle.

  4. Apply cool compresses or ice packs wrapped in cloth to the affected areas to help reduce discomfort and cool down the body.

  5. Allow the affected person to rest in a comfortable position until cramps subside.


If the cramps persist for more than an hour, seek medical attention. Also, seek medical help if the person has heart problems, is on a low-sodium diet, or if the cramps are severe.


Heat Exhaustion

Heat exhaustion is defined by the Red Cross as a condition that typically occurs when a person is exposed to high temperatures and experiences dehydration, usually after physical exertion. It is characterized by heavy sweating, rapid pulse, weakness, dizziness, nausea, and sometimes fainting.


Treatment of Heat Exhaustion (as per Red Cross guidelines):


  1. Move to a cooler place: Immediately get the person out of the heat and into a shaded or air-conditioned area.

  2. Encourage the person to drink cool water or sports drinks containing electrolytes. Avoid beverages with caffeine or alcohol.

  3. Use cooling measures such as applying cool, wet cloths or towels to the skin, or spraying with cool water and fanning to promote heat loss through evaporation.

  4. If possible, elevate the legs slightly to improve circulation.

  5. Loosen or remove any unnecessary clothing to help cool down the person.

  6. Allow the person to rest in a comfortable position until they recover.

  7. Stay with the person and monitor their condition closely. If symptoms worsen or do not improve within 30 minutes, seek medical attention immediately. Heat exhaustion can progress to heat stroke, which is a medical emergency. Seek medical help if the person's condition does not improve or if they exhibit symptoms such as confusion, severe headache, high fever, rapid breathing, or unconsciousness.


Heat Stroke

Heat stroke is a serious medical emergency defined by the Red Cross as a condition that occurs when the body's temperature regulation fails due to prolonged exposure to high temperatures or physical exertion in hot conditions.


It is characterized by a body temperature of 103 degrees Fahrenheit (39.4 degrees Celsius) or higher, along with symptoms such as hot, dry skin (no sweating), rapid and strong pulse, confusion, unconsciousness, and even seizures.


Treatment of Heat Stroke (as per Red Cross guidelines):


  1. Be aware of individuals at higher risk for heat stroke, such as the elderly, infants, people with chronic illnesses, and those taking certain medications.

  2. Call for emergency medical services immediately : Heat stroke is a life-threatening emergency.

    1. Heat stroke requires immediate medical attention to prevent serious complications such as organ damage or death. By acting quickly and providing appropriate first aid measures, you can significantly improve the person's chances of recovery.

  3. Move to a cooler place: Get the person out of the heat and into a shaded or air-conditioned area as quickly as possible.

  4. Lower the person's body temperature as quickly as possible using any of the following methods:

    1. Cool water immersion: Immerse the person in a tub of cool water, ensuring their head is kept above water.

    2. Cold packs or wet towels: Apply ice packs wrapped in cloth or wet towels to the person's armpits, groin, neck, and back. These areas are rich with blood vessels close to the skin, which can help cool the body faster.

    3. Fan the body: Use a fan to help cool the person and promote evaporation.

  5. Monitor the person's body temperature and watch for signs of improvement or worsening.

  6. Provide fluids: If the person is conscious and able to swallow, provide cool water or a sports drink to help re-hydrate. Do not give fluids to an unconscious person.

  7. Avoid giving medications such as aspirin or acetaminophen, which can worsen the condition.

  8. Continue to monitor the person's condition until emergency responders arrive.


Summary

To beat the heat and prevent heat-related illnesses, it's crucial to stay hydrated by drinking plenty of water, avoid prolonged exposure to the sun during peak hours, wear lightweight and light-colored clothing, seek shade or air-conditioned spaces when possible, and regularly check on vulnerable individuals like children and the elderly.


Being mindful of these measures helps maintain body temperature and reduces the risk of dehydration, heath cramps, heat exhaustion or heat stroke during hot weather.

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