How to Keep Your Cool in the Summer Heat
Heat Stroke vs Heat Exhaustion
Summer is here (hooray!) and in many areas of the USA, we are experiencing record heat. Emergency rooms are full of people who are suffering from heat exhaustion or heat stroke, as well as dehydration and heat-induced migraine headaches. Scary stuff, but there are some simple, common-sense ways to avoid becoming another of those statistics.
First, let's talk about what exactly is heat exhaustion, and how does it differ from heat stroke? Heat exhaustion is a less serious version of heat stroke. They are both brought about by exposure to high temperatures and not drinking enough fluids to replace those lost through perspiration. This causes the body to overheat, because it's cooling mechanism - perspiration - cannot operate efficiently when there isn't enough fluid available for it to use. Very high humidity can also disrupt this process, and a combination of the two can spell disaster. Heat stroke is the life-threatening condition that can result when heat exhaustion is not dealt with and proceeds to severe over-heating (body temp rises above 105 degrees). Heat exhaustion is characterized by headache, weakness, thirst, muscle cramps and pale, cool, moist skin. You may feel faint or dizzy, your pulse can increase, and your body temp could be elevated to over 100 degrees. If the dizziness moves into an altered mental status, you stop sweating, or you begin to experience rapid breathing, you could be experiencing heat stroke. Heat stroke can be life-threatening - it is nothing to fool around with, so don't let things get to that point!
But what if you do begin to experience these symptoms? For heat exhaustion, the first step is stop whatever you are doing immediately and get out of the heat. Drink as much water as you can, and if you have any of the sport drinks available, drink one of those too, to put some sodium and potassium back into your system. Sodium and potassium are two very important electrolytes needed by your body for proper muscle function. If they get out of balance, as they do in heat-related illness, muscle cramps ensue, and if not corrected can even affect your heart (which is a muscle, after all). Do not drink anything with caffeine or alcohol in it. You should also eat something salty, to help increase sodium levels. Heat stroke is far more serious. Get out of the heat immediately and call 911! While waiting for them to arrive, pour cool water over your body (or have someone else do it for you if you cannot), loosen you clothing, and if you are able, drink cool water.
The best defense against heat-induced illness is prevention. When you're spending time outside on hot days, wear a woven, wide-brimmed hat or one with with ventilation holes, to help keep your head cool. Your brain controls your body temperature, and you need to keep it cool to let it do it's work. Plan outside activities for the cooler parts of the day - morning or late afternoon are usually better - and make sure there is shade somewhere nearby. If there are no trees or buildings to offer shade, make your own using a tarp, old sheet or umbrella, so you will have it ready when you need it. If there's an electrical outlet available, use a simple electric fan to help cool your skin. Keep plenty of water available, as well as salty snacks.
Sport drinks are OK, but try to get a low or no-sugar variety if possible, and still have lots of plain water on hand. Check your sunscreen and insect repellents. Oil-free varieties are best, as they will not block pores and hamper perspiration. Wear loose clothing that will not restrict your movement and is made of natural fabrics such as linen, cotton or silk. This is because those fibers will 'breathe' and allow the perspiration from your body to evaporate. There are some terrific fabrics made today that are designed to wick moisture away from the body. They're ideal for hot-weather work and play. Polyester and most other man-made fabrics do not breathe and can keep the heat trapped in your body - not a good thing in hot weather.
Stop working/playing frequently, drink some water, splash water on your face and hands, and keep a cool, wet towel handy to toss around your neck. I have a great little gadget, a gel-filled wrap, that I keep in in a glass of water in the fridge. When I go out to work in the yard, I tie it around my neck to keep the carotid arteries (those arteries on either side of your neck that supply blood to your brain) cool. I'm not above using the 'mist' feature on the water hose to spray my entire self either. So what if I'm a little wet? In the heat, it will evaporate quickly, which is exactly what I want it to do. Evaporation helps to cool your body temperature, and that's a good thing on a toasty summer day.
In short, the old saw that 'an ounce of prevention is worth a pound of cure' is right on the money when it comes to dealing with the sultry days of summer. With a little forethought, no one has to suffer heat exhaustion or heat stroke. Smart preparation and planning will allow you to relax and have a great time enjoying all these lovely summer days have to offer.
Nancy Miller, RN, BA Psych, CHyT
Nancy Miller got her RN degree in 1975 and went on to earn a BA in Humanistic Psychology from Goucher College in 2002. She's also a certified hypnotherapist and an ordained minister. Nancy is the mother of one child, her 24 year old son Eric, of whom she is extremely proud.
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