It’s getting HOT out here.

As we get into the prime heat of summer there are a few precautions one should take to avoid potential heat illnesses. The most important thing is keep hydrated, primarily with plain old water. While sports drinks offer some electrolytes that may be helpful to replace, they also contain extra calories. So be aware that they will add to your total calorie count for your daily intake. Also our usual American diet is not lacking in salt, so we usually have a pretty good store of electrolyte storage in our bodies already. Unless you are exercising for more than 1 hour or working outside for a full 8 hour day and sweating the majority of time then you probably only need water and not the sports drink. Be careful with caffeinated drinks or those with high amounts of sugar, as they do not add to your fluid intake as much as good old water.


A couple other precautions to be on alert for potential increase heat illness risk based on your medications and body weight. If you are on medications that act as a diuretic that you may be taking for blood pressure control or heart problems, be aware this will limit your body’s ability to regulate heat as well through sweating. Also if you are overweight you will be more prone to heat illnesses because of the insulation effect of the adipose (fat) tissue that helps retain heat. This is may be helpful in January, not so good in July.

Along with taking in adequate fluids, make sure you take breaks inside or under shade to help your body temperature stay under control. Wear light colored and loose clothes to help with heat control when you are outside. If you have to work or exercise outside, use a “buddy system” to help monitor each other. With heat illnesses it is easy to become confused or lose consciousness and not be aware that you are in trouble, a “buddy” can get help if needed.

The primary heat illnesses you should be aware of are:

• Heat stroke happens when you lose the ability to control its own temperature. Your body temperature can elevate to dangerous levels potentially causing death or permanent disability. This elevated body temperature can happen rapidly (10-15 minutes) as soon as your body stops sweating and is unable to cool down. Signs to watch for are: red, hot, dry skin, a rapid and strong pulse, a throbbing headache, dizziness, nausea and confusion. If these signs show up, cool the person with cold water, but do not let them drink anything and get them medical care immediately.
• Heat exhaustion is a milder form of heat illness that develops over days of heat exposure and lack of adequate fluid intake. Symptoms include heavy sweating, paleness, muscle cramps, fatigue, dizziness, headache, nausea, vomiting or fainting. The skin may be cool and moist, and the pulse rate fast and weak while breathing may be fast and shallow. Get this person to a cool place and gradually restore some fluids. If symptoms do not decrease in one hour seek medical attention. 
• Heat cramps typically occur with strenuous activity. These may be a sign of heat exhaustion, so follow the same care guidelines, by stopping activity and get to a cool place and slowly replenish fluids.

So during the summer heat make sure to take in adequate fluids by not ignoring your thirst if outside working, playing or exercising. Monitor one another of possible heat illness signs and take appropriate action if any of the signs show themselves, as heat illnesses can be a very serious medical problem.