Heat Illnesses Explained

With the weather heating up, I wanted to take some time to talk about the various heat illnesses. Heat illnesses come from exposure to high temperatures and humidity. They range from mild to deadly. Everyone has a different level of tolerance to heat, some can tolerate very extreme conditions easily, some cannot. This variability can come from age, sex, previous exposure, and hydration status among other variables. 

First up is heat cramps. Heat camps often occur during or after intense physical activity in very high temperatures. They come from a loss of electrolytes through sweat. This loss of electrolytes disrupts normal muscle function and can cause spontaneous muscle contractions. This is most common in muscles of the legs but can happen to any muscle group in the body. Prevention requires hydration to be maintained with supplemental electrolytes for activities in high heat typically lasting longer than 45-60 minutes. 

Heat exhaustion characterized by excessive sweating with the inability to cool down. Symptoms include but are not limited to dizziness, rapid heart beat, nausea and headaches. Heat exhaustion occurs when the body's mechanisms to get rid of heat are overwhelmed and the body is warming at a faster rate than it can cool down. Humidity and dew point play a large role because they directly affect the ability of sweat to evaporate and cool us. Treatment requires the immediate removal to a cooler environment, temperature controlled being preferable. Replenishment with fluids and electrolytes is also necessary. In some cases, IV fluids are needed, especially if the individual is nauseous and cannot keep fluids down. 

If untreated, heat exhaustion can progress into heat stroke. Heat stroke is a severe, life threatening condition. It occurs when the core temperature rises above 104 degrees fahrenheit. This can cause damage to the brain, heart, kidneys and other organs and can be fatal if not immediately treated. Symptoms include confusion, altered mental state, seizure, lack of sweating, and rapid breathing. Treatment focuses on immediately lowering the core temperature through things like cold water immersion and hot packs, as well as using IV fluids to restore hydration and electrolyte balance.

So now that I have hopefully conveyed how dangerous heat illnesses are, I would like to cover some basic prevention tips. First is hydration. It sounds simple and we all have been told many, many times that we need to stay hydrated, but at the risk of sounding cliche, hydration is imperative. Next is to try to stay cool or take regular breaks. If you are working in high temperatures, you need to take breaks to cool off. Then there is heat acclimatization. This is the process of exposing your body to high temperatures and allowing your body to adapt. When we regularly expose ourselves to heat, our body adapts. These adaptations include but are not limited to increased sweating response, expanded blood volume and improved sweat composition. 

The summer should be a time for fun in the sun, but always be vigilant to make sure you adequately prepare so you don’t end up with a heat illness.