Summer has finally arrived, bringing plenty of opportunities to enjoy the outdoors. Whether you’re swimming at the beach or in a pool, hiking through our beautiful parks, tending to your garden, riding your bike, or simply spending time outside with family and friends, it’s the perfect season to get outside and stay active.
We’ve all heard the familiar reminders: drink plenty of water, wear sunscreen, and protect yourself from ticks by wearing long sleeves and long pants when walking in wooded areas or working in the yard. But there’s another summertime hazard that deserves just as much attention-extreme heat.
So, when does hot weather become dangerous? How can you tell the difference between feeling overheated and experiencing a serious heat-related illness? More importantly, what warning signs should you recognize before heat exhaustion progresses to the life-threatening emergency of heat stroke?
Understanding the signs and symptoms of heat-related illnesses can help you take action early, protect yourself and your loved ones, and continue to enjoy all that summer has to offer safely.
Who is most at risk?
Older adults, infants and young children, people with chronic medical conditions, people who work outdoors, and pets are at high risk of developing a heat-related illness.
How does our body cool itself?
Our bodies are remarkably good at regulating temperature. A normal adult body temperature generally ranges anywhere between 97 and 99 degrees Fahrenheit (36.1 to 37.2 degrees Celsius). Although, it can fluctuate slightly depending on factors such as physical activity, time of day, or illness. A normal body temperature for kids ranges from 97.5F to 99.5 F (36.4 C to 37.5 C). For both adults and children, a fever is considered 100.4 F but this too, can fluctuate depending on several factors as mentioned above.
The part of the brain responsible for regulating body temperature is called the hypothalamus, often referred to as our body’s thermostat. It continuously monitors your body’s temperature to keep it within a healthy range.
When your body begins to overheat, the hypothalamus signals your sweat glands to produce sweat. As the sweat evaporates from your skin, it helps cool your body. It also causes your blood vessels to widen, allowing more blood to flow closer to the surface of your skin where heat can escape more easily.
On the other hand, if your body becomes too cold, the hypothalamus triggers responses such as shivering. These muscle contractions generate heat to help warm your body to allow a safe internal temperature.
What are Heat Cramps
Heat cramps cause painful muscle cramps, which can occur with too much activity that makes you sweat too much so that your body loses fluids. Seek medical attention right away if the muscle cramps are lasting longer than an hour.
What is Heat Exhaustion
Heat Exhaustion is less dangerous than heat stroke, but still very serious. Symptoms include muscle cramps, cold, pale and/or clammy skin, headaches, dizziness, increased heart rate, weakness, fainting, and nausea & vomiting. Your body temperature can range from 101 F to 104 F. Provide water, lie the person down, apply a wet towel to their head/neck, loosen clothing, and after an hour, or if the person is getting worse, seek medical attention immediately.
What is Heat Stroke
Heat Stroke is the most severe heat illness, and symptoms include confusion, altered mental status, headache, seizures, and a body temperature above 103 degrees F. With heat stroke, your body may lose the ability to stop sweating, you become unconscious, and this could be life-threatening. Call 911 immediately!
https://www.mass.gov/doc/prevent-and-treat-heat-related-illness/download
Tips to prevent heat-related illness
- To prevent heat-related illnesses you should hydrate by drinking water, or drinks with electrolytes like Gatorade, avoid drinks with too much sugar, caffeine and alcohol because those drinks could be dehydrating.
- Limit sun exposure during the hours of 10 am to 4 pm, limit strenuous activity and sports during these hours, if possible. Allow yourself frequent breaks, plenty of fluids, and find air-conditioning or shade.
- Wear lightweight clothing, a wide-brimmed hat, sunglasses, and sunscreen SPF 15 or higher.
- Some medications can make you more sensitive to heat and sunlight, increasing your risk of developing a heat-related illness. Ask your healthcare provider or pharmacist if the medications you take require any precautions during hot weather.
Certain groups are also at greater risk for heat-related illnesses, including older adults (65 years and older), infants and young children, pregnant individuals, and people with chronic medical conditions such as heart disease, asthma, or diabetes. These individuals should take extra care to stay cool, hydrated, and avoid strenuous outdoor activities during the hottest part of the day.
Finally, never leave an infant, child, or pet unattended in a vehicle – even for just a few minutes. On a warm day, the temperature inside a parked car can increase by about 20 degrees F in just 10 minutes, even if the windows are cracked. There is no safe amount of time to leave a child or pet in a vehicle, whether the car is parked, the windows are open, or the air conditioner is running.
By recognizing the early signs of heat-related illness and taking simple precautions, you can enjoy a safe and healthy summer with family and friends.
