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Health Tip: Preventing Heat-Related Illness
During the years 1979 to 2003, heat-related illness resulted in 8,015 deaths in
the United States. This is more than from hurricanes, lightning, floods, and earthquakes
combined during this same time period. Since these deaths are preventable, it is
important to be aware of the factors that place people at risk and what actions
can be taken to prevent heat-related illness or death.
Heat illness occurs when the body is unable to compensate for hot conditions and
properly cool itself. Heat-related illness represents a continuum from the mildest
type, heat cramps, to the life-threatening medical condition, heat stroke.
Heat cramps, are painful spasms, usually affecting the muscles of the abdomen, arms
or legs. Loss of electrolytes (sodium, potassium, etc.) during periods of heavy
sweating is thought to be the cause. The next most serious type of heat illness
is heat exhaustion. This is a signal that the body is getting too hot, accompanied
by heavy sweating, dizziness, rapid pulse, nausea and weakness. With heat stroke,
the body becomes unable to control its temperature, which can rise to 105 degrees
or higher. Typically, a change in mental status from confusion to seizure or coma
occurs with heat stroke. Without prompt medical attention, heat stroke can cause
permanent damage to the brain and other internal organs.
The following measures can help to prevent heat-related illness:
- Stay hydrated. During hot
weather, it is important to increase your fluid intake and is best to not wait until
you are thirsty to begin drinking. It is best to drink plain water or a sports drink,
avoiding alcoholic or caffeine-containing beverages that can have a dehydrating
effect. As a rule of thumb, it is a good idea to drink two to four glasses (16-32
ounces) of cool fluids each hour when working or exercising in a hot environment
- Dress appropriately. When outdoors,
wear lightweight, light colored clothing. Wearing a wide-brimmed hat will reduce
the amount of heat transferred to your head from the sun. When indoors, wearing
as little as possible will help you stay cooler. Also, be sure to wear sunscreen
when going outside.
- Allow time to adjust to the heat. Similarly
to becoming acclimatized to being at high altitude, some increased tolerance to
exercising or working in the heat can occur. This process may take a few weeks while
the body makes certain adjustments such as expansion of the blood volume and decreasing
the amount of electrolytes lost in the sweat. During this period of adjustment,
it is best to begin activities slowly and progress gradually.
- Schedule outdoor activities during cooler
periods.
 Vigorous outdoor activities are best done during
the cooler times of the day - before 10 AM and after 6 PM. Staying in the shade will
reduce the effects of solar radiation on the body.
- If possible, stay indoors. During
periods of high heat and humidity, it may be best to minimize the amount of time
outdoors. When exercising, consider going to an air-conditioned gym or walking in
an air-conditioned mall. For those who do not have air conditioning in their homes,
going to a public facility, e.g. library, shopping mall, etc., will help you stay
cooler upon returning home.
- Monitor those at high risk. Two
age groups are most susceptible to heat---the very young and the old. Infants and
children are highly sensitive to the effects of high temperatures. They should never
be left in a parked car in the summer, even if the windows are open. People 65 years
of age or older may not compensate for heat stress efficiently and are less likely
to sense and respond to change in temperature. Additionally, people with chronic
illnesses, especially heart disease or high blood pressure, or who take certain
medications, including some antihistamines, antidepressants, and blood pressure medications,
may be affected by extreme heat.
Symptoms associated with mild-to-moderate severity heat illness include dizziness,
muscle weakness or cramps, nausea, rapid heart rate and dehydration. When heat illness
is recognized in its initial stages and addressed through measures such as getting
out of the sun and into a cool location, replenishing fluid losses and resting,
the more severe types of heat illness can be avoided. For impending heat stroke
symptoms such as high body temperature (105+); hot, red, dry skin; rapid, weak pulse;
confusion and rapid shallow breathing, medical help should be sought immediately.
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