How to Best Understand and Prevent Heat Related Illnesses

As the temperatures outside rise, so do the risks of getting heat related illnesses. While it’s perfectly normal to feel sweaty or hot during the summer, things can quickly turn from manageable to dangerous. Heat related illnesses can strike quickly and at any time, which can be life-threatening if left untreated.

But thankfully, there are ways to prevent from getting overheated. With some preparation, you can protect yourself (and your loved ones) to ensure everyone has a fun and safe summer.

Types of Heat Related Illnesses

According to medical professionals, there are four main types of heat related illnesses. We’ll discuss the symptoms for each one and what you should do if you experience them. 

Heat Cramps

Although it’s one of the milder forms of heat illness, heat cramps should still be taken seriously. It’s a painful muscle spasm that can occur if you’ve been sweating in high heat or exercising for long periods of time. They occur when you have lost too much salt (electrolytes) through sweat.

If you get a heat cramp, you’ll want to move to a cool place and rest. Stretch your cramped muscles and make sure you stay hydrated with water or electrolyte drinks (such as those from Swanson Vitamins).

Symptoms:

• Muscle pain or spasms

Heat Rash

Excessive sweating can lead to blocked sweat glands. If this happens, you may develop a rash that can sting or irritate your skin. When this happens, get out of the sun and put a cold compress on your skin. The rash may stay for a while, but you should see a doctor if it doesn’t clear up in a few days.

Symptoms:

• Red or itchy skin
• Skin that feels tingly
• Bumps or blisters in skin creases (elbow, neck, armpit, groin)

Heat Exhaustion

If you’ve been in the head for too long, you may end up suffering from heat exhaustion. Without enough water or salt, your body won’t be able to cool itself down. If this happens, go indoors or to a cooler area and drink cold water (start with sipping). You can also use a cold compress or a fan to help you cool down.

Heat exhaustion can lead to a more severe problem like heat stroke if left untreated. If your symptoms worsen, go to the emergency room or hospital.

Symptoms:

• Shallow breathing
• Heavy sweating
• Thirst
• Headache
• Elevated body temperature
• Nausea
• Dizziness

Heat Stroke

Heat stroke is caused by a quick increase in body temperature. It’s very serious and can be life-threatening if the person does not cool or receive immediate medical attention. When this happens, you’ll need to go to the hospital for treatment within 30 minutes of getting symptoms. In the meantime, you can cool down with a cold compress, water mist, or a fan.

Symptoms:

• Quick, strong pulse
• Dizziness
• Dry or hot skin
• Fever or high body temperature
• Muscle twitching or seizures
• Hyperventilating
• No sweating

Preventing Heat Related Illnesses

Even though these issues can be serious, you can still enjoy the outdoors with a few safety precautions.

• Drink lots of fluids throughout the day. Water is always a good choice, but you can also drink sports drinks or anything with salt and electrolytes.  Aim to drink at least 8 to 10 glasses a day (more during hot weather).
• Avoid dehydrating drinks. Caffeine or alcohol can lead to even more dehydration.
• Don’t wear tight-fitting clothing. Opt for lightweight, breathable, and loose-fitting clothing to prevent excess sweating on hot days.
• Avoid being outdoors at midday. This is when the sun is the hottest. Save working out, being outdoors, or other physical activity for cooler times of the day.
• Take breaks. If you have to be outdoors, make sure to rest every so often indoors or in the shade.
• Use fans or air conditioning. When it’s hot, try to stay inside as much as possible. Fans and air conditioners can keep spaces nice and cool even if there are high temperatures outside.
• Avoid heavy foods. These things can be difficult to digest in the heat. Instead, eat smaller, lighter meals with fresh fruit and veggies. The high water content in these foods can help you stay hydrated.
• Wear sunscreen. While it doesn’t prevent heat stroke or heat related illnesses, it is important for your skin. Look for a sunscreen with at least SPF 30 or higher. Don’t forget other types of sun protection as well, like sunglasses and hats.
• Educate yourself. Known the signs and symptoms associated with the four different types of heat related illnesses we discussed above. Not only can this help you avoid heat stroke, but it could possibly save the lives of others!

People with a High Risk of Heat Related Illnesses

Anyone can get heat stroke if they’re in the sun and heat long enough. However, there are some types of people that are more at risk than others.

For example, kids under the age of five and people older than 65 have a greater risk of problems. In addition, those with certain medical conditions (ex: heart disease, diabetes), poor circulation, or obesity are also high-risk.

Some medications can also increase the chances of heat stroke. These are usually diuretics or beta-blockers which change how the body responds to water and heat.

Heat related illnesses are dangerous, but they’re also preventable. Staying hydrated (with electrolyte drinks), dressing appropriately, and being out of the sun can help reduce your risk. But if you do have to exercise or go outside, make sure to take breaks and cool down if you need to. With these measures, you can have a fun and safe summer all season long!