Beware of Heat Exhaustion & Heat Stroke

According to the Centers for Disease Control and Prevention (CDC), on the average, extreme heat causes 658 deaths in the U.S. each year. Almost all of these deaths are preventable.

Heat related deaths outnumber the deaths associated with tornadoes, hurricanes, floods and lightning combined.

Occupational Safety and Health Administration (OSHA) reported 2,630 heat illnesses in 2014. These included all conditions related to overheating, such heat cramps, heat exhaustion and heat stroke.

Just under 70% of heat related deaths happen at home and 91% of those homes did not have air conditioning. Most of the people who died were either unmarried or living alone.

Factors Affecting Your Potential Risk for Heat Related Illnesses

Factors that affect your risk for suffering heat related illnesses, include your environment, your work and rest schedules, your nutrition and your workout schedules. You are most prone if you are elderly, have high blood pressure or work or exercise in a hot environment.

Humidity is another environmental factor affecting your body’s ability to evaporate sweat and to cool your core temperature.

Acclimating to extreme heat is important. If you are healthy, your body can physically adjust to hotter temperatures. But that can take up to two weeks. You physical condition, age and weight are also important factors as to how fast you can acclimate.

As you age, your body's ability to respond to temperature changes is reduced, causing a higher risk in elderly individuals. Some medications may also interfere with your brain's temperature regulation.

Various Reactions to Heat Stress

There are varying degrees of heat stress, A mild reaction can be a heat rash, while an extreme reaction could be heat stroke.

A heat rash will usually disappear quickly once you enter a cooler environment.

Heat cramps are involuntary muscle contractions that can be triggered by heat and dehydration. In heavy working conditions and hot temperatures, your body can lose as much as a quart of fluid every hour. Replacing water is important, as well as replacing your electrolyte minerals, including sodium.

Fainting or dizziness can happen more frequently after prolonged periods of standing in one place in the heat.

Rhabdomyolysis is the medical term to describe a rapid breakdown, destruction and death of muscle tissue. This can happen in times of extreme heat, causing muscle cramps, weakness and exercise intolerance.

Rehydration from typical sports drinks is not the best solution. Coconut water can supply your body with minerals, salts and energy without the disadvantages associated with sports drinks, which are tooth corrosion, the spiking blood high sugar and insulin levels, as well as increasing your potential risk for diabetes and metabolic syndrome.

The Difference Between Heat Stroke and Heat Exhaustion

Heat exhaustion is your body's response to a loss of large amounts of water and salt.

Heat Exhaustion Symptoms May Include:

1. Headache

2. Nausea

3. Dizziness

4. Weakness

5. Irritability

6. Thirst

7. Heavy sweating

8. Elevated body temperature

9. Decreased urine output

10. Vomiting

11. Diarrhea

12. Clammy or pale skin

Immediate medical care is necessary to prevent the onset of heat stroke. If a clinic or emergency room is not immediately available, call 911. Until help arrives, take the individual to a cool area, give them water to drink, remove unnecessary clothing and cool them with cold compresses.

Avoid have them drinking ice cold drinks, but cool liquids are fine. They can take cool shower or get into a bathtub or into a swimming pool, but care must be taken that the person doesn't pass out, hit their head or drown. Spritzing cool water over bare skin can also help, as can wetting their clothing. Be careful not to bring their core temperature down too low, to the point of shivering.

Heat Stroke

Heat stroke is the most severe form of heat stress. Heat stroke can potentially lead to death.

In addition to all of the symptoms of heat exhaustion, heat stroke symptoms can include:

1. Confusion

2. Loss of consciousness

3. Hot, dry skin or profuse sweating

4. Seizures

5. Body temperatures of 104 degrees F or higher

Act Quickly If You Suspect Heat Stroke

Heat stroke is a medical emergency requiring immediate medical treatment. Give the same first aid you would for heat exhaustion, while waiting for emergency personnel.

Heat stroke causes cellular damage and can trigger large scale inflammation in your body.

To Prevent or Lower Your Risk for Heat Exhaustion & Heat Stroke

1. Know the Signs and Symptoms - When you know what to look for, you may be able to prevent muscle cramps from accelerating to heat exhaustion or heat stroke.

2. Monitor Yourself and Your Companions - Be diligent about watching for the signs of heat stress and treat them immediately.

3. Block a Direct Heat Source - Shield yourself from the sun, open flames in hot weather and light when you are suffering from heat stress.

4. Use Cooling Fans and Air Conditioners - While you may be able to acclimate to high temperatures outside, it is important to have cooling fans or air conditioning indoors where the air is not moving to aid in sweat evaporation.

5. Check on Your Friends, Family and Acquaintances - During a heat wave, check on people you know who live alone, don't have air conditioning or suffer from a medical condition which increases the potential for heat-related illness. Help them find shelters where they will be safe.

6. Drink at Least 8 Ounces of Water or Coconut Water Every 15 Minutes You will want to replace the fluid lost from sweat in the heat, supporting your body's cooling mechanism to prevent heat stress.

7. Avoid Caffeinated Drinks, Alcohol and Heavy Meals - Alcohol and caffeinated drinks stress your kidneys under hot conditions, increasing the potential for heat stress. To stay cool, your body will dilate capillaries close to the skin and shunt some blood from your gut, slowing digestion. Eating a heavy meal without adequate blood supply for digestion, will be uncomfortable and may trigger nausea.

8. Wear Lightweight Loose-Fitting Clothing - This allows your sweat to evaporate and cool your body more efficiently.

9. Take the Time to Acclimatize Yourself - Spend time intentionally getting used to the hot weather before attempting to participate in athletic activities or working outside. It can take up to two weeks to get used to changes in weather

10. Rest Frequently - Muscle activity increases the production of internal heat. This in turn increases your body core temperature and your risk of heat stress. Rest for at least 15 minutes every hour to allow your core temperature to stabilize.

11. Turn Off the Lights - Lights and digital equipment emit heat as they function.

12. Track the Local Weather - Knowing when the heat is expected to rise will help you to plan outdoor activities.

13. Eat Appropriately for the Weather - It's important you continue to eat during a heat wave when you aren't actively working or participating in athletic activities. Small, frequent meals are more easily digested rather than two or three large meals a day.

14. Do Not Leave Children or Pets in the Car - The temperature inside your car can quickly rise to 120 degrees F or higher. Hot enough to kill someone quickly.

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