Too Hot for Health

While a heat wave presently grips the country and increases the chance for serious heat-related illness, keeping your cool, and reducing the chance of compromising your health are important considerations throughout the year. Here are some tips to help keep you going when it gets too hot for health.

Dehydration, heat exhaustion, and/or heat stoke are all dangers, especially when the temperature gets above 90 degrees, and especially for older adults. It’s best to learn some of the symptoms of these potentially serious conditions, and to learn how to prevent them.

First, let’s understand how the body cools itself. Many of the body’s normal metabolic processes generate heat—much like an automobile engine or a motor generate heat during operation. To maintain a normal temperature, the blood flow to your body’s core, and to the periphery can be adjusted by the tone in your blood vessels. When you see your skin as red and flushed, that’s partly because the small blood vessels (capillaries) are dilated, and bringing more blood to the skin. That’s one of the body’s main ways of cooling itself. The evaporation of sweat off the surface of the body is another important way the body prevents overheating. When it is humid outside, there is more moisture in the air, and evaporation of sweat may be impaired. Conditions of high heat and humidity can spell danger.

Dehydration

Fluids are distributed throughout your body tissues and organs. Some of these fluids are within the circulation, some are within the cells, and some within the intercellular space. When the body loses too much fluid, this describes the condition of dehydration. This can be dangerous for many reasons. Circulation to vital organs can become impaired, waste products can build up within the body, the balance of electrolytes can become altered, and these imbalances can be life threatening.

In addition to fluid lost through sweat, the body loses fluid through elimination of urine and feces. Diarrhea can quickly result in dehydration. weakness, headache, muscle cramps, and confusion are common symptoms of dehydration. Your body signals that it needs more fluid by causing you to feel thirsty. Don’t ignore this important body warning signal. Many older adults have impaired thirst mechanisms; as a result, they are more at risk to develop dehydration.

The best way to prevent dehydration is to drink lots of fluids. Certain fluids such as coffee and alcohol are not advised as these also have a diuretic effect, which means they cause increased urination. Water and specially designed electrolyte replacement beverages such as Gatorade are good choices.

Heat exhaustion

When the body’s core temperature begins to rise, and it is not able to cool itself, heat exhaustion may occur. This is even more likely if dehydration is also present. Heavy sweating, or sometimes no sweating may occur. Fatigue, muscle cramps, headache, confusion, dizziness, nausea, or vomiting may occur.

This is potentially very dangerous, and it is important to take immediate steps to cool off. If possible, move to a cool environment such as a shady area, or indoors to an air conditioned space. If a fan is available, stand in front of it. This helps with evaporative cooling. Drink plenty of cool fluids. Remove tight fitting clothing. Pour water over yourself, especially your head, as this can quickly help your body get rid of excess heat and cool off. If your symptoms do not begin to improve, you should call 911.

Heat Stroke

When the body temperature goes too high, it’s much like a car engine that is overheated, and can result in a serious breakdown. This can be fatal. Heat stroke is much like heat exhaustion, but more severe. All of the same symptoms previously mentioned may be present. In addition, the skin is usually red, hot, and dry. The person may lose consciousness. Dehydration is usually also present.

The same measures as recommended above should be followed—get out of the sun to a cool place, loosen clothing, douse with water, and drink fluids. If you suspect heat stroke, you should call 911 as this represents a serious life threatening emergency.

Keep Your Cool

Use common sense when it comes to protecting yourself and your loved ones from getting too hot for health. Wear comfortable, lose-fitting clothing. Try to stay out of the hot sun, especially during midday and early afternoon. It is usually cooler in the morning and evening. A lightweight, broad brimmed hat can also help protect from the sun. Drink lots of fluids, and avoid alcohol and caffeine. Stay indoors in an air-conditioned environment, or use fans and shade to help prevent yourself from getting overheated. Take advantage of cooler places such as indoor shopping malls if you do not have access to a cool home environment. Keep an eye out for symptoms of dehydration, or becoming overheated. Be on the lookout for symptoms of dehydration, heat exhaustion, and heat stroke. If such symptoms are noted, take appropriate action. The health and well-being of yourself, and/or your loved ones may depend upon prompt recognition and intervention.

Victor Acquista, M.D. has become a successful international author and speaker following careers as a primary-care physician and medical executive. He writes both fiction and non fiction.

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