Summer Health and Safety: Heat Related Illness
Warm weather means activities and fun under the sun! Whether you love putting on shorts and feeling the warm outdoors, or find it hot and sticky, everyone must be careful not to let a heat related illness spoil the day.
Normally, the body has ways of keeping itself cool, by letting heat escape through the skin, and by evaporating sweat (perspiration). If the body does not cool properly or does not cool enough, the victim can suffer a heat-related illness. Anyone can be susceptible although the very young and very old are at greater risk. Heat-related illnesses can become serious or even deadly if unattended.
Preventing Heat-Related Illness
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Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun’s energy. It is also a good idea to wear hats or to use an umbrella.
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Drink Water. Carry water or juice with you and drink continuously even when you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body.
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Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.
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Avoid using salt tablets unless directed to do so by a physician.
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Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4am and 7am.
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Stay indoors when possible.
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Take regular breaks when engaged in physical activity on warm days. Take time out to find a cool place. If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place. Remember, have fun, but stay cool!
Know What These Heat-Related Terms Mean
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Heat Wave: More than 48 hours of high heat (90°F or higher) and high humidity (80 percent relative humidity or higher) are expected.
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Heat Index: A number in degrees Fahrenheit that tells how hot it really feels with the heat and humidity. Exposure to full sunshine can increase the heat index by 15°F.
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Heat cramps: Heat cramps are muscular pains and spasms due to heavy exertion. They usually involve the abdominal muscles or the legs.
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Heat Exhaustion: Heat exhaustion is less dangerous than heat stroke. It typically occurs when people exercise heavily or work in a warm, humid place where body fluids are lost through heavy sweating. Fluid loss causes blood flow to decrease in the vital organs, resulting in a form of shock. With heat exhaustion, sweat does not evaporate as it should, possibly because of high humidity or too many layers of clothing. As a result, the body is not cooled properly. Signals include cool, moist, pale, flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Body temperature will be near normal.
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Heat Stroke: Also, known as sunstroke, heat stroke is life-threatening. The victim’s temperature control system, which produces sweating to cool the body, stops working. The body temperature can rise so high that brain damage and death may result if the body is not cooled quickly. Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid shallow breathing. Body temperature can be very high - sometimes as high as 105°F.
General Care for Heat Emergencies
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Cool the Body
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Give Fluids
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Minimize Shock
For heat cramps or heat exhaustion: Get the person to a cooler place and have him or her rest in a comfortable position. If the person is fully awake and alert, give a half glass of cool water every 15 minutes. Do not let him or her drink too quickly. Do not give liquids with caffeine in them, as they can make conditions worse. Remove or loosen tight clothing and apply cool, wet cloths such as towels. Call 9-1-1 if the person refuses water, vomits or loses consciousness.
For heat stoke: Heat stroke is a life-threatening situation! Help is needed fast. Call 9-1-1. Quickly cool the body. Wrap wet sheets around the body and fan it. Watch for signals of breathing problems and make sure the airway is clear. Keep the person laying down.
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