I love this time of year! I love the long days and all the opportunities we have to enjoy nature and outdoor play-time. However, these long summer days also bring heat – blistering, sweltering, scorching heat. As with any extremes in temperature, while we do want to play outdoors, we also need to make sure we play it safe.
Whether you’re exercising, playing sports, gardening or boating, it’s important to remember that too much heat, especially without adequate hydration, can be deadly. What are the two heat-related conditions you need to be most aware of?
Heat Exhaustion and Heat Stroke
Heat Exhaustion is characterized by heavy sweating and a rapid pulse. It’s a sign your body has overheated and is trying to cool itself down. In dry conditions, your sweat acts like an evaporative cooler to cool the skin’s surface. In humid environments you don’t get the same effect, making you at a higher risk for heat exhaustion. If you’re beginning to get overheated, you may feel dizzy or nauseous, especially when you stand up< from a seated position. It’s important to take note of these symptoms because failure to address them can lead to heat stroke and death.
What to do?
I can’t emphasize strongly enough, the importance of hydration. Drink cool, non-caffeinated beverages such as water, herbal tea, and coconut water. If you’re strenuously exercising and really sweating profusely, you may need a sports drink. Even with that, I prefer coconut water to replace electrolytes because it has no added sugar and fewer carbohydrates.
Next, stop activity and get to a cool place, whether that is shade or going indoors. Find a place that allows your evaporative cooling mechanism to do its job. Make sure your heart rate returns to normal, and there are no signs of dizziness, headache or nausea. With heat exhaustion, you can actually experience goose-bumps as part of your body’s effort to cool itself. If you find you have goose-bumps, it is NOT a sign that you’ve cooled down. It’s a sign you are still too hot. Honor that sign, stop activity, hydrate and rest.
When heat exhaustion isn’t managed properly, it can lead to Heat Stroke. Heat stroke requires immediate medical attention. It can cause organ damage, particularly to the brain, and will lead to death if not treated.
According to Mayo Clinic, people suffering from heat stroke
- Have a core temperature of 104 F or higher.
- Can be delirious, irritable and may experience seizures.
- Have skin that is dry and hot. (The exception is with people who have been exercising. Their skin may be slightly moist.)
- Have flushed skin.
- Have a racing heart rate.
- May vomit or have severe nausea.
- May have a throbbing headache.
What to do?
Seek immediate medical attention. If possible, cool down by removing clothing, using a cool compress or cool bath, soaking with a garden hose or cool spritzer.
Sounds like common sense - right?
But we still hear about athletes practicing in the heat who succumb to heat stress. We think we’ve come so far in sports management and in understanding how to care for ourselves in the heat. We tend to think we can push through discomfort or simply not realize our need to stay cool and hydrated. We still have ill-informed sports coaches who are putting athletes at risk by not heeding the need to provide adequate rest and fluids.
I emphasize this because an episode of this nature touched my own family when my son was going out for high school football. If you have a child participating in sports, don’t assume the coaches know what’s best for your child. Be an advocate and make sure your child gets adequate hydration and opportunity to cool off.
Keep these hydration tips from the American Council on Exercise in mind
- Drink 17 to 20 oz. of water two hours before you begin to exercise. (That’s right. START OUT hydrated. This gives you a head start on the dehydration process.)
- Drink 7 to 10 oz. of fluid every 10 to 20 minutes during exercise. (Think in terms of an 8 oz. cup. It’s about 8-10 big swallows.)
- Drink 16 to 24 oz. of fluid for every pound of body weight lost after exercise. (This is super important if you are someone who is exercising daily. You need to replenish before the next bout of activity. Think about soccer tournaments, a boating trip, or bicycling holiday)
Hint: Rehydration occurs faster in the presence of sodium. This would be a good time to include a salty snack to replenish carbohydrates and improve rehydration.
Summertime offers an abundance of fun outdoor activities. Enjoy them safely and to their fullest. Keep water and snacks handy and stay cool!
Until next time,
Be well
P.S. Altitude is also a hydration thief. If you’re spending time in the mountains, drink up buttercup!