Now I’m certainly not a meteorologist, but I think it’s safe to say that the hot weather is here to stay for a while. That’s why it’s the right time to let you and your kids know how to beat the heat.
From a medical standpoint, when it comes to the summer heat, it’s not only about staying cool — it’s also about avoiding things like heat cramps, heat exhaustion and heatstroke. Collectively, these entities are referred to as heat illness. The temperatures have really heated up lately and that makes it a good time to tell you how to avoid heat illness this summer when you are exercising, practicing, playing or simply working in the heat.
Many people think heat illnesses like heat cramps, heat exhaustion and heatstroke are problems that they will never have to face. However, as we have seen in the news over the past few years, summer time heat has the potential to affect anyone during outdoor activities — even well-conditioned athletes who train and compete at the highest levels.
On a hot, humid Michigan day, an active person can lose up to two quarts of fluid in an hour. The combination of heat and humidity is particularly troublesome because humidity hinders sweat from evaporating (this is the primary way our body temperature stays cool and under control). Believe it or not, heatstroke is the second leading cause of death among athletes in the U.S. The good news is that most heat illnesses are treatable and preventable.
Three types of heat illness
All heat illnesses are caused by dehydration and excessive loss of salt and fluids. The mildest form of heat illness is known as heat cramps, which occur when athletes do not drink enough fluids while exercising. Heat exhaustion is a more serious injury that is triggered by excessive sweating and inadequate fluid replacement. Heatstroke is the most serious heat illness and can be life threatening. During heatstroke, the body’s sweating mechanisms shut down, the skin becomes hot and dry and the body becomes depleted of fluids.
Following are a few pointers on how to prevent hear illness:
• Drink plenty of water when participating in all sports activities, even if you don’t feel thirsty. By the time you do get thirsty, it might be too late.
• Take many breaks during activities in hot weather.
• Participate in your activity in the morning or early evening when the temperatures are cooler. It’s important to avoid the sun’s most potent heat rays between the hours of 10 a.m. and 4 p.m.
• Eat citrus fruits or bananas, especially if you are participating for longer, because they are rich in potassium and sodium. On the other hand, you should avoid drinking alcohol and sodas that contain caffeine, because they actually work to dehydrate you faster.
• Wear lightweight and light-colored clothing that is made of porous materials.
Some additional tips for staying hydrated:
• Cool water is the best fluid to keep you hydrated during workouts or events that last an hour or less. Sports drinks containing 6-10 percent carbohydrates are useful for longer events. Most sports drinks should be diluted with approximately 50 percent water.
• Drink small amounts of fluid frequently, rather than large amounts less often.
• Drink cold beverages to cool your core body temperature.
• If you have the opportunity, weigh yourself after exercising, and drink two to three cups of water for every pound lost. Your body weight should be back to normal before the next workout.
• Pay attention to the amount and color of your urine. You should excrete a large volume that is nearly colorless. Small amounts of urine or dark yellow-colored urine can indicate dehydration.
If you are suffering from overexposure to heat or believe someone else is, take steps immediately. If the symptoms include cramping or mild fatigue, the two basic steps are to replenish the body’s lost fluids and to cool the body’s temperature. Here are some good tips:
• Move to a cool place out of the sun.
• Loosen any tight-fitting clothing and remove any extra layers of clothing.
• Drink fluids, such as water or sports drinks. Do not offer drinks that contain alcohol or caffeine. Try to drink about one half glass of fluid every 15-20 minutes.
• Try to cool off by sponging with cool water or by applying cool, wet cloths, such as towels or sheets.
• In most cases, symptoms should improve within a few minutes.
If symptoms do not clear up quickly, or if a person is seriously fatigued, cramping, disoriented or beginning to lose consciousness, call for emergency medical assistance immediately.
The bottom line is, if you stay properly hydrated and avoid overexposure to the sun and heat, you should be able to beat the heat and enjoy another hot Michigan summer.
For more info and links to a variety of health and wellness issues, go to www.performanceorthopedics.com.
Dr. Joseph Guettler is an orthopedic surgeon who specializes in sports medicine, as well as surgery of the knee, shoulder and elbow. His practice, Performance Orthopedics, is located in Bingham Farms. Guettler is active in teaching and research at Beaumont Hospital and the OUWB Medical School.