Staying Safe in Extreme Heat: Preventing Heat Exhaustion and Heat Stroke

Staying Safe in Extreme Heat: Preventing Heat Exhaustion and Heat Stroke

Sweat drips down your forehead. Your shirt is soaked. The sun beats down as the temperature climbs higher. Is this heat dangerous? When does heat become extreme? As summers get hotter, heat waves are becoming more common and putting people at risk of heat exhaustion and life-threatening heat stroke. Read on to learn how to stay safe when temperatures soar.

How Your Body Handles Heat

Your body works hard to maintain a normal temperature even as the thermometer rises. When it’s hot out, your body automatically responds by circulating blood to your skin and releasing sweat. The evaporation of sweat from your skin helps cool you off.

However, your body can only handle so much heat. If temperatures are extremely high or humidity prevents sweat from evaporating efficiently, you may develop heat-related illness. Keep reading to learn how to prevent this.

Recognizing Early Signs of Heat Illness

The spectrum of heat-related illness ranges from mild to severe:

• Heat cramps - Painful muscle spasms in legs or abdomen
• Heat syncope - Sudden dizziness or fainting when standing up
• Heat exhaustion - Heavy sweating, rapid pulse, fatigue, cool skin
• Heat stroke - High body temperature, confusion, loss of consciousness

Pay attention to the early signs of heat illness:

• Muscle cramps
• Heavy sweating
• Increased thirst and less frequent urination
• Fatigue, weakness or dizziness
• Headache or nausea
• Dark yellow urine
• Rapid breathing and heartbeat

These are all warning signs to get out of the heat immediately and cool your body down. Left untreated, heat exhaustion can progress to heat stroke, which can damage the brain, heart, kidneys and muscles.

Who's Most at Risk?

Certain people have higher risk for heat-related illness and should take extra precautions in extreme heat:

• Infants and young children
• Elderly adults
• People who are overweight
• Those with chronic medical conditions like heart disease, lung disease, diabetes or kidney disease
• People who work outdoors with long exposure to heat
• Athletes and people who exercise outdoors
• People without access to air conditioning
• People taking medications that impair heat regulation
• People living in urban areas and homes without insulation

Pay special attention to the elderly, ill or socially isolated, as they may not notice or be able to communicate their distress.

Preventing Heat Exhaustion and Heat Stroke

The best way to avoid heat-related illness is to limit exposure outdoors during peak heat hours. But if you must be outside, take these precautions:

Stay Hydrated

• Drink plenty of water, even if you don't feel thirsty
• Avoid alcohol and sugary drinks which dehydrate you
• Remind workers to take regular water breaks

Dress Appropriately

• Wear lightweight, light-colored loose clothing
• Use wet towel, spray bottle or battery-powered fan
• Protect your head and neck with a hat and bandana

Schedule Outdoor Activities Carefully

• Exercise or run errands early or late when it's cooler
• Take frequent breaks in the shade
• Cancel or reschedule strenuous exercise if it’s too hot

Other Tips

• Use sunscreen and reapply every 2 hours
• Rest frequently in the shade
• Check on elderly neighbors during heat waves
• Keep cool with fans, misting stations, or air conditioning
• Avoid direct sunlight and concrete which radiates heat

Pay attention to weather forecasts so you can prepare for extreme heat. Don’t take chances if temperatures rise to dangerous levels.

Heat Index Matters More Than Temperature

The heat index, also called the “feels like" or “apparent temperature,” gives a more accurate picture of how hot it actually feels outside. The heat index factors in humidity as well as air temperature.

Higher humidity makes it harder for sweat to evaporate from your skin, preventing your natural cooling system from working properly. This puts you at greater risk of heat-related illness.

Here’s a guide to interpreting the heat index:

• 80°F - 90°F - Exercise extreme caution
• 90°F - 103°F - Exercise extreme caution; likelihood of heat cramps or heat exhaustion
• 103°F - 124°F - Dangerous; heat cramps or heat exhaustion likely, heat stroke possible
• 125°F or higher - Extremely dangerous; heat stroke highly likely

Pay attention to heat advisories in your area. Reschedule strenuous outdoor activities when heat index values reach dangerous levels.

Identifying Heat Stroke

Heat stroke is the most serious type of heat-related illness. It occurs when the body can no longer regulate its core temperature. Body temperature rises to 104°F or higher within 10-15 minutes.

In addition to a high fever, symptoms of heat stroke include:

• Altered mental state - confusion, agitation, slurred speech
• Loss of consciousness
• Seizures
• Flushed, hot dry skin (sweating has stopped)
• Rapid heartbeat and rapid shallow breathing

Heat stroke is life-threatening. Call 911 immediately if you suspect someone has heat stroke. While waiting for help:

• Move them to a cool place with circulating air
• Remove unnecessary clothing
• Fan air over them while misting with cool water
• Place ice packs under armpits, groin, neck and back
• Monitor body temperature and vitals

If left untreated, heat stroke can cause permanent organ damage or even death. Promt emergency treatment is vital to prevent permanent injury or disability.

Responding to Heat Exhaustion

Heat exhaustion is less dangerous than heat stroke, but it still requires prompt treatment:

• Get out of the heat - Rest in a cool place, preferably with air conditioning.
• Drink fluids - Sip cool water or a thirst-quenching sports drink.
• Get cooler - Take a cool shower or use cold compresses. Spray bare skin with cool water or place ice packs on neck, armpits and groin.
• Monitor conditions - If symptoms worsen or fever develops, call 911.

Left untreated, heat exhaustion can progress to heat stroke, so don't take chances. Stop activity and cool off immediately at the first signs of heat exhaustion.

Tips for Staying Safe During Heat Waves

Heat waves and consecutive days of extreme heat put extra strain on your body. Here are some tips for staying safe when temperatures soar over 100°F:

• Stay indoors with air conditioning as much as possible
• Cancel outdoor activities during peak heat
• Wear lightweight, light-colored loose clothing
• Drink plenty of water and sports drinks
• Take cool showers or baths
• Avoid alcohol, caffeine and sugary drinks
• Check on elderly or chronically ill neighbors
• Ensure pets have shade and cool drinking water
• Never leave people or pets in a closed car
• Know the signs of heat-related illness

Extreme heat kills more people each year than any other weather-related hazard. Follow these safety precautions to protect yourself and loved ones.

Let Your Body Acclimate

You may have noticed that heat affects you more on the first hot day versus later in summer. That’s because it takes time for your body to adapt:

• It takes 1-2 weeks for your body adjust to hotter temperatures through a process called heat acclimatization.
• As your body adjusts, your heart rate decreases and your sweat rate increases allowing better cooling.
• Acclimatization wears off if you spend a few weeks in cooler weather.

Tips:

• Gradually increase outdoor exercise duration and intensity over 7-14 days to allow acclimatization
• Hydrate properly and rest often in shade at first
• Wear breathable clothing that allows maximal cooling from sweat
• Schedule training or competitions during cooler hours

Allow your body ample time to adapt at the start of summer or heat wave. Don’t overdo it initially. Slowly increase duration of outdoor exposure over 10-14 days.

Who's Most Vulnerable in Hot Weather?

While heat illness can happen to anyone, some groups have higher risk. Due to factors like age, health conditions, occupation and climate, the following people are more vulnerable:

Elderly adults tend to lose ability to conserve water, have fewer sweat glands and sense thirst less. Chronic conditions or medications may also limit heat regulation.

Infants and young children rely on others to provide adequate hydration and rest. Their bodies surface area/mass ratio allows rapid heat gain.

People with chronic medical conditions like heart disease, lung disease, kidney disease or diabetes may have trouble regulating fluids and temperature.

Outdoor workers have prolonged exposure to heat with often heavy physical exertion. Fewer options to cool down.

Athletes and exercisers who perform strenuous physical activity outdoors face amplified heat strain on their bodies.

Overweight individuals carry excess body fat that reduces heat tolerance and makes cooling less efficient.

Poor urban residents often live in homes lacking insulation or air conditioning. Heat islands develop in cities.

Socially isolated people like shut-ins or the elderly may not think to increase fluid intake or rest in cool areas.

Be especially attentive to signs of heat distress among high risk groups like the elderly, chronically ill and outdoor workers. Ensure those in your care stay hydrated and rested.

How Dehydration Worsens Heat Illness

Dehydration means your body loses more fluid than you take in. As dehydration progresses, it leads to critical loss of water and electrolytes needed for body functions.

In hot weather, increased sweat loss coupled with inadequate fluid intake can rapidly trigger dehydration. Since hydration is key for maintaining a safe body temperature, dehydration paves the way for heat exhaustion or life-threatening heat stroke.

Symptoms of dehydration may include:

• Thirst and dry mouth
• Muscle cramping
• Weakness or lightheadedness (especially on standing)
• Dark yellow and strong-smelling urine
• Low urine output
• Dry skin, lips and eyes
• Fatigue, lethargy or confusion

To prevent dehydration:

• Drink ample cool fluids year-round
• Carry a water bottle and sip regularly
• Choose beverages like water and diluted juices over sugary soda or alcohol
• Increase fluid intake during hot days or exercise
• Eat hydrating fruits and vegetables like cucumber, watermelon and lettuce

Pay attention to early signs of dehydration, especially in young children and the elderly. Prompt rehydration is key to preventing progression to urgent heat illness requiring emergency treatment.

Helpful Resources

Additional resources to help you prepare for and cope with extreme heat:

• CDC Extreme Heat Guide
• National Weather Service Heat Safety Tips
• Ready.gov Extreme Heat webpage
• OSHA Heat Illness Prevention Campaign
• American Red Cross Heat Wave Safety Checklist

I hope you found this guide helpful. Let me know if you have any other questions!