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Take Care of Your Health in the Heat

2008-06-24 16:05:45

LAS CRUCES --Whether you're a native New Mexico, a longtime resident of high desert country, or a newcomer, remaining healthy during a long siege of temperatures near the triple digits can be a challenge.

Be alert for symptoms of heat exhaustion and heat stokes and be aware that those at greatest risk include infants, athletes who continue vigorous workouts in hot areas, outdoor workers, the elderly and people with high blood pressure and some other chronic medical conditions.

Be alert for symptoms of heat exhaustion and heat stroke, which can be life threatening. Be prepared to take action and seek medical attention.

The best policy is prevention.

Here are our top ten tips for keeping healthy in the heat:

-- Chill out. Take it easy and take it slow. Stress is a killer and heat can be very stressful. This is the time for naps, vacations and pacing yourself. Spend as much time as possible in air-conditioned environments.

-- Make sunscreen a habit and don't forget to reapply frequently and remember vulnerable areas like hands and tops of feet when you're wearingsandals.

-- Choose loose fitting, light-colored clothing made of natural fabrics like cotton, silk or linen. Wear wide brimmed hats.

-- Keep hydrated. Drink plenty of water and make sure the kids, do too. Keep a supply wherever you are: in the car, at home and at the office.

-- Schedule outdoor activities in early morning hours whenever possible and particularly avoid being out in the sun from 10 to a.m. to late afternoon when the sun's rays are most powerful. When it's this hot, limit outdoor activity during all daylight hours.

-- Avoid alcohol and caffinated coffee and teas which can lead to dehydration.

-- Eat light: stress salads, fruits and vegetables, lean protein and complex carbohydrates. Avoid fried, fatty and greasy foods and too many sugary treats.

-- Check with your health care practitioner to see if any medications you take or chronic medical conditions require different or extra care due to extreme heat.

-- Don't leave children or pets unsupervised in a car -- ever, for any reason.

-- Do your workouts indoors, in air-conditioned areas. Be conscientious about stretching, warm-ups and cool-downs.

Plus: Know the symptoms of heat stroke and heat exhaustion.

S. Derrickson Moore can be reached at dmoore@lcsun-news.com

About heat exhaustion and heat strokes

(Source: www.medicinenet.com)

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.

Heat exhaustion symptoms and warning signs:

-- Heavy sweating

-- Paleness

-- Muscle cramps

-- Tiredness

-- Weakness

-- Dizziness

-- Headache

-- Nausea or vomiting

-- Fainting

The skin may be cool and moist. The victim's pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke, which is a medical emergency. Seek medical attention and call 911 immediately if:

-- Symptoms are severe, or

-- The victim has heart problems or high blood pressure.

Otherwise, help the victim to cool off, and seek medical attention if symptoms worsen or last longer than one hour.

Heat exhaustion treatment

-- Cool, non-alcoholic beverages, as directed by your physician

-- Rest

-- Cool shower, bath, or sponge bath

-- An air-conditioned environment

About Heat Stroke and serious heat-related conditions:

(Source: Melissa Conrad Stšppler, MD and Dennis Lee, MD, www.medicinenet.com)

-- Heat Rash: A skin irritation caused by excessive sweating during hot, humid weather. It can occur at any age but is most common in young children. Heat rash looks like a red cluster of pimples or small blisters.

-- Heat cramps: A person who has been exercising or participating in other types of strenuous activity in the heat may develop painful muscle spasms in the arms, legs, or abdomen. The body temperature is usually normal, and the skin will feel moist and cool, but sweaty.

-- Heat Stroke: A form of hyperthermia (abnormally elevated body temperature) with accompanying physical and neurological symptoms. Unlike heat cramps and heat exhaustion, two less-severe forms of hyperthermia, heat stroke is a true medical emergency that can be fatal if not properly and promptly treated.

What happens: The body normally generates heat as a result of metabolism, and is usually able to dissipate the heat by either radiation of heat through the skin or by evaporation of sweat. However, in extreme heat, high humidity, or vigorous exertion under the sun, the body may not be able to dissipate the heat and the body temperature rises, sometimes up to 106 degrees Fahrenheit or higher. Another cause of heat stroke is dehydration. A dehydrated person may not be able to sweat fast enough to dissipate heat, which causes the body temperature to rise.

Most susceptible: Infants, the elderly (often with associated heart diseases, lung diseases, kidney diseases, or on certain medications that make them vulnerable to heat strokes), athletes, or outdoor workers physically exerting themselves under the sun.

Symptoms:

-- Sometimes mimic those of heart attack or other conditions.

-- May start with symptoms of heat exhaustion and progress to:

-- High body temperature

-- Absence of sweating, with hot red or flushed dry skin

-- Rapid pulse

-- Difficulty breathing

-- Strange behavior: hallucinations, confusion, agitation, disorientation

-- Seizure

-- Coma

Treatment

-- Immediate treatment is required to avoid permanent organ damage.

-- Call 911 immediately

-- Cool the victim: Get the victim to a cool area, remove clothing, apply cool or tepid water to the skin, fan the victim to promote sweating and evaporation, place ice packs under armpits and groins. Monitor body temperature with a thermometer and continue cooling efforts until the body temperature drops to 101-102 degrees.

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