Protect Yourself from the Heat
When your body is unable to cool itself by sweating, several heat-induced illnesses such as heat cramps, heat exhaustion and potentially life-threatening heatstroke can occur.
Factors Leading to a Heat-Induced Illness:
- High temperature and humidity
- Direct sun or heat
- Limited air movement
- Physical exertion
- Poor physical condition
- Some medicines
- Inadequate tolerance for hot places
Heat Cramps
Symptoms:
- Painful, involuntary muscle spasms
- The spasms may be more intense than typical nighttime leg cramps.
- Muscles most often affected include those in your calves, arms, abdomen and back.
What to do:
- Drink clear juice or a sports drink containing electrolytes.
- Practice gentle, range-of-motion stretching and massage.
- If your cramps don't go away in one hour, call your doctor.
Heat Exhaustion
Symptoms:
- Headache, dizziness, lightheadedness or fainting
- Weakness and moist skin
- Mood changes such as irritability or confusion
- Upset stomach or vomiting
- Severe thirst
- Fast, shallow breathing
- Body temperature of 105 degrees
- Rapid, weak heartbeat
What to do:
- Move to a cool, shaded area
- Loosen or remove heavy clothing
- Drink cool water
- Follow with a weak salt solution: 1 tsp. salt per liter of water
- Fan the person
- Mist or sponge the person with water
- Lie down; elevate feet slightly
Heat Stroke
Symptoms:
- Dry, hot skin with no sweating
- Mental confusion or loss of consciousness
- Seizures or fits
- Severe, throbbing headache
- Weakness, dizziness or confusion
- Difficulty breathing
- Flushed, hot, dry skin
- Elevation of body temperature to 105 degrees
What to do:
- Call 911 immediately
- Move to a cool, shaded area
- Loosen or remove heavy clothing
- Drink cool water
- Fan the person
- Mist or sponge the person with water
- Lie down; elevate feet slightly
Think Prevention!
- Know the signs and symptoms of heat-related illnesses
- Block out direct sun or other heat sources
- Use cooling fans or air conditioning (if available)
- Drink a lot of water: about 1 cup every 15 minutes, even if you're not thirsty
- Wear lightweight, light colored, loose-fitting clothing
- Avoid alcohol, caffeinated drinks and heavy meals
- Participate in heavy outdoor activity before noon or after 6 p.m.
