hot hot HOT!!!

As the weather continues to get hotter, the risk of heat illnesses/injuries increases. I figured I could share my knowledge of heat illnesses/injuries with you because knowing is half the battle and preventing is the other half!

First, preventing heat illnesses:

• Hydrate, hydrate, hydrate!! With both water AND sports drinks!
• Gradual acclimatization (big word for becoming accustomed to the weather conditions)
• Avoid activity during the hottest part of the day (the hottest part of the day is between noon and 5pm)
• Wear weather-appropriate clothing (common sense)
• Taking water breaks
• Re-hydrating after activity

Another little note...humidity impairs the evaporation of sweat. Sweat does not cool you down, it's the evaporation of the sweat that cools you down. So if it's humid, the chances of suffering a heat illness increases.

Alrighty, there are 5 heat illnesses:

• Heat rash
• Heat syncope (sync-a-pee)
• Heat cramps
• Heat exhaustion
• Heat stroke

Heat rash is a rash accompanied by sensations of prickling or tingling during sweating. It happens in areas that are covered by clothing and that are continuously wet with sweat or in areas where the skin folds. It's most commonly seen in the legs. I once had it where my elbow bends. The key to preventing heat rash is sweat evaporation, but sometimes that doesn't happen. Other ways to prevent it is to towel off regularly and to wear sweat wicking clothes.

heat rash

Heat syncope...well first, the word syncope means fainting. Heat syncope is fainting from the heat. It is usually caused from being in the heat for long periods of time and not being accustomed to it.

Heat cramps is exactly what it sounds like. Cramps...painful muscle spasms. They occur most commonly in the calf and abdomen. They are related to excessive loss of water and electrolytes. Immediate treatment is to drink large quantities of water and/or sports drinks, stretching, and light massage. Another common remedy for heat cramps is a shot of pickle juice.

Heat exhaustion is when someone becomes dehydrated to the point that they're unable to continue exercising. It is important to recognize the signs and symptoms of heat exhaustion: pale skin, profuse sweating, stomach cramps, nausea, vomiting or diarrhea, headache, muscle cramps, and dizziness. People experiencing heat exhaustion should immediately move to a shaded or air-conditioned area, excess clothing should be removed, and fluids should be replaced by drinking water/sports drinks. It is also a good idea to lay down with your feet elevated, in a cool area.

Heat stroke is a medical emergency! If not treated, it can result in death! If heat stroke occurs, call 911!! Heat stroke occurs when the core body temperature reaches 104 or higher. Signs and symptoms include collapse, confusion, seizures, altered consciousness, flushed and hot skin, decreased or absence of sweating, nausea, vomiting, diarrhea, headache, dizziness, and a rapid, strong pulse. The immediate lowering of the body temperature is extremely important if heat stroke occurs!! This includes moving to a cool environment, stripping off all clothing, pouring cool water over the head and neck, a fan, and anything to cool the body down!

As weather continues to get hotter, it is important to know about these different heat illnesses but more important to prevent them! I don't want anyone going to the hospital!!

Stay safe and keep cool out there!!