As temperatures climb into the triple digits, many of us run for cover. Air conditioning becomes more than just a luxury, it can be a lifesaver. For those who can't remain somewhere cool, heat cramps, heat exhaustion, and heat stroke are very real threats. Stillwater Outdoors would like to share important information about these heat related injuries as well as ways to prevent them and what to do if you or someone around you is suffering from them.
What are they?
All three are conditions that are caused by exercising in high heat/high humidity. They all affect the body in various ways and to various degrees with heat cramps being the mildest reaction and heat stroke being the most severe and potentially life-threatening.
Heat Cramps
Symptoms:
Painful, involuntary muscle spasms that occur when performing heavy exercise in hot environments
Who is most at risk?
Anyone exercising in high heat can experience heat cramps
Prevention:
Take frequent breaks and drink plenty of water. Work in the shade if possible. Avoid working during the hottest part of the day.
First Aid:
Rest in the shade. Drink plenty of water. Perform slow, easy stretches or gently massage muscles affected. Do not return to exercise for several hours after spasms stop.
Heat Exhaustion
Symptoms:
Headache, Nausea, Muscle cramps, Low blood pressure when standing (light-headed), Weak and/or rapid pulse, Dizziness, Fatigue, Heavy sweating, Cool and moist skin with goosebumps even when in heat
Who is most at risk?
The old and young, those taking certain medications that affect your body's ability to stay hydrated or react to heat (like blood pressure medications, allergy medications, and more), overweight/obese, those not used to the heat (those traveling, for instance), those consuming alcohol, and those overdressed
Prevention:
Wear loose and lightweight clothing. Protect against sunburn (wide-brimmed hat, sunscreen, sunglasses). Drink plenty of fluids often (not just before or after working). Avoid working during the hottest part of the day. Never leave anyone (human or animal) in a parked car for any length of time (temperatures can rise 20 degrees inside a car within 10 minutes). Go slow until you acclimate to the heat (which can take several weeks).
First Aid:
Loosen clothing. Drink plenty of water. Find shade/cool areas to rest. Bring your body temperature down however possible: dampen towels or cloths and place on skin, take a cool shower, submerge yourself in a lake or other body of water. If you don't feel better within an hour of starting these measures, seek medical attention immediately.
Heat Stroke
This is the most severe and dangerous of heat injuries and requires immediate medical attention!
Symptoms:
High body temperature, Altered mental state or behaviors, Nausea and vomiting, Flushed skin, Rapid breathing, Racing heart rate, Headache (often severe)
Who is most at risk?
The old and young, those exerting themselves in hot weather (participating in sports, military, etc), sudden exposure to extreme heat, those with certain health conditions (like heart or lung disease), those taking certain medications (those affecting blood pressure, treating ADHD, antidepressants, and others), those without air conditioning
Prevention:
Wear loose and lightweight clothing. Protect against sunburn (wide-brimmed hat, sunscreen, sunglasses). Drink plenty of fluids often (not just before or after working). Avoid working during the hottest part of the day. Never leave anyone (human or animal) in a parked car for any length of time (temperatures can rise 20 degrees inside a car within 10 minutes). Go slow until you acclimate to the heat (which can take several weeks).
First Aid:
Home treatment isn't enough for heat stroke. Seek emergency medical attention immediately. Don't drink any fluids while awaiting medical help. Take measures to cool down your body (cool damp towels, find shade/air conditioning). Heat stroke can cause damage to vital organs and even death. When in doubt, don't risk it - seek emergency help immediately.
Please be careful and take the proper steps to help prevent heat related injuries this summer. Save and share our infographic to help spread the word and make everyone's summer safer.
