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Safety Corner

     
image of a hot man

Beat the Summertime Heat

Many people suffer from heat illness in the summer, especially during July and August, the hottest months of the year. Heat illness is a very serious, life threatening, medical emergency, which can be prevented by following basic guidelines and being aware of signs and symptoms. If someone is experiencing symptoms of heat illness, take him/her to a cool, shady place and provide plenty of liquids. Serious cases require medical attention, so it's important to seek help as soon as you can. There are 3 major types of heat illness:

Heat cramps are muscular pains and spasms due to heavy exertion, and an early indication that the body is having trouble with the heat. Symptoms of heat cramps are severe pain and cramps in the legs and abdomen, faintness or dizziness, weakness, and profuse sweating. Get to a cool place, stretch lightly, and replenish fluids.

Heat exhaustion occurs when one is exposed to heat for a prolonged period of time. The body may become overwhelmed by heat when its mechanism (sweating) for keeping cool breaks down. Symptoms of heat exhaustion include: nausea, dizziness, weakness, headache, pale and moist skin, heavy sweating, weak pulse, vomiting, and disorientation. This requires immediate attention! Cool off and hydrate quickly.

Heat stroke, unlike heat exhaustion, strikes suddenly and with little warning. When the body's cooling system fails, the body's temperature rises quickly. Heat stroke can be life threatening! Signs of heat stroke include: very high body temperature, hot, red skin, lack of sweating, shallow breathing, fast pulse, confusion, and changes in consciousness. Call 911 and obtain medical care immediately! Any delay could be fatal. Cool the body any way you can, such as removing clothing and using ice bags. Fan the person and spray with cool water. If he or she is awake and able to swallow, give fluids.

Preventing Heat Illness

  • Drink plenty of fluids every 15 minutes (drink 16-20 oz/hour).
  • Know that once you are thirsty, you are already dehydrated.
  • Do not exercise vigorously during the hottest time of day (midday). Try to train closer to sunrise or sunset.
  • Warm up properly before exercise. A warm-up gradually increases your body temperature, allowing the sweat mechanism to kick into place.
  • Wear light-weight, light-colored, loose clothing.
  • Always wear sunscreen!
  • Wear a hat that provides shade and allows ventilation.
  • Do not drink alcohol or caffeinated beverages before or after exercise, because they increase the rate of dehydration and make conditions worse.
  • Stop exercising if you feel dizzy, weak, and/or sick, and try to cool off.

Remember, it is easier to prevent heat illness than to treat it! Recognizing the early warning signs of heat stress can save someone's life.

Source: http://sportsmedicine.about.com and www.redcross.org