Preventing Heat-Related Illnesses
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Working, exercising or enjoying daily activities outside during hot weather can turn dangerous if you’re not prepared. Cooper Aerobics Founder and Chairman Kenneth H. Cooper, MD, MPH, discusses heat-related illnesses and what you need to know to prevent them.
What is heat illness?
Heat illnesses occur when your body’s cooling mechanisms become overwhelmed and your internal temperature climbs too high. There are three types of heat-related illnesses, ranging from moderate to severe:
- Heat cramps
- Heat exhaustion
- Heat stroke
Heat cramps
Heat cramps are the mildest form of heat illness and consist of painful muscle cramps and spasms, especially after exercise. “Many runners, me included, have likely gotten heat cramps because the body starts losing sodium and potassium,” explains Dr. Cooper.
The loss of such electrolytes through sweat can cause cramping, edema and swelling in the feet and ankles. Hydration is key when it comes to preventing heat cramps. Dr. Cooper recommends drinking a beverage containing electrolytes to help prevent the onset.
“People think they need to consume more water, more water, more water, but that can cause hyponatremia, which can be serious,” explains Dr. Cooper. “After being outside in the heat for a long period of time, it’s important to replace electrolytes.” When consuming a sports drink, Dr. Cooper recommends diluting it with water (about half) to cut down on sugar. It’s also imperative you rest and elevate your legs to decrease the swelling.
If you’re running in a race in hot temperatures, Dr. Cooper stresses the importance of stopping at aid stations to rehydrate. “If you get cramping, don’t try to run through it,” says Dr. Cooper. “If you do, I guarantee the cramps will get worse. Listen to your body and just stop.”
Heat exhaustion
Heat exhaustion is more serious than heat cramps and can result in a trip to the emergency room if not treated early. Heat exhaustion occurs when the body is unable to cool itself properly. This often occurs when fluids aren’t replaced after excessive sweating.
“People who suffer from heat exhaustion are usually sweating very heavily, but they may feel chilly,” explains Dr. Cooper. Other symptoms include:
- Pale, moist skin
- Headache
- Weakness
- Nausea
- Fever higher than 100 degrees
“If you experience these symptoms, move to a cool area, loosen your clothing and apply cool water to the skin,” says Dr. Cooper. Sip a sports drink as well to replace lost electrolytes. If you find you’re unable to drink the fluids or keep them down, a trip to the emergency room may be in order.
Heat stroke
Heat stroke is the most severe form of heat illness and can often be life-threatening. Unlike heat cramps and heat exertion, heat stroke can occur over a period of days without exertion.
“Whenever you're in a hot environment and your body is not acclimated to the heat, you're putting yourself at risk for heat stroke,” says Dr. Cooper. “It’s the accumulation of overheating.” Symptoms of heat stroke can include:
- Dizziness
- Nausea
- Vomiting
- Fast pulse
- Confusion
- Agitation
- Loss of consciousness
- Body temperature of 104 degrees or higher
Another warning sign is having hot skin without sweating. “If you’re out in the heat for an extended period of time and you’re not sweating, you better get somewhere cool because that’s the danger point,” says Dr. Cooper. “If someone gets to that point, get them in cold water immediately.”
If you’re not near water, Dr. Cooper recommends placing ice packs around the neck, groin and under the armpits to help cool the internal body temperature.
Heat-related deaths are considered one of the deadliest weather-related health outcomes in the United States. “Deaths occur every year from heat-related illnesses, especially in the summer when we’re not quite acclimated to the extreme heat,” says Dr. Cooper. On average, more than 650 people die annually because of the heat. While heat-related illnesses can be life-threatening, there are things you can do to prevent it from happening to you.
Preventing heat-related illnesses
What can you do to protect yourself against heat-related illnesses? “The most important thing is to be aware,” says Dr. Cooper. When the temperature is hot, you should be aware of the humidity is as well.
“You can have a temperature of 90 degrees with 10 percent humidity and it doesn’t mean much,” says Dr. Cooper. “Yet, you can have a temperature of 80 degrees with 80 percent humidity and that can be fatal.”
Those who suffer from certain diseases, such as heart and lung disease, diabetes and obesity should also be hyper-aware, as these diseases can interfere with your body’s natural cooling process.
Follow these tips from Dr. Cooper to ensure you stay safe during the hottest times of the year:
- Drink up. Drink plenty of cool, non-alcoholic beverages that aren’t too sugary.
- Cool down. Take a cold bath, shower or swim to help you cool down. Fans can also help to an extent.
- Take frequent breaks. Seek shade when you can, especially when working outside.
- Dress for the weather. Wear loose-fitting, light-colored clothing and protect yourself from UV rays by wearing a wide-brimmed hat and sunscreen.
- Take it easy. Avoid going outside during the hottest part of the day. If you exercise outside, Dr. Cooper recommends doing it early in the morning or after the sun goes down.
For more health tips, visit cooperaerobics.com.