With summer approaching local medical experts urge residents to take extra precautions while exercising or working outdoors in the heat and to listen to their body’s signals. These safety measures can help avoid potential life-threatening heat illness or dehydration.
“Take a hint from construction workers,” suggests Steven Wilson, M.D., family medicine at Redlands Community Hospital. “If you look at local building sites, workers have finished by 11 a.m. They wear light colored, long sleeved cotton T-shirts. They also have a bottle of water or a sports beverage with them at all times. If you have a safe place, exercising after dark is an alternative, but be sure to be as careful in the evening as you are during the day.”
Even if you’re a well-conditioned athlete, overdoing your exercise regimen may lead to heat cramps, fatigue, and heat exhaustion or maybe even heatstroke. To help you maintain your health and physique this summer, Dr. Wilson offers simple safety tips for hot weather:
* Exercise early or late, try not to exercise outdoors in the middle of the day, when the sun is the highest and hottest.
* Be sure to increase your water intake. Excessive sweating causes your body to lose fluids that need to be replaced. Don’t wait until you feel thirsty to drink water.
* Wear breathable (cotton), light-colored clothing to reflect the heat
* Exercise on cooler surfaces like grass instead of asphalt
* Gradually build up your exercise routine over a couple of weeks. This will give your body time to acclimate to the warmer weather
* Wear sunscreen with a sun protection factor (SPF) of 15 or higher
* Avoid alcohol and caffeinated beverages
* Don’t overdo it. Pay attention to your body and any distress signals it may be sending.
When the days get hot, the body's means of cooling itself is the evaporation of sweat. Heatstroke occurs when extreme heat causes a malfunction in your body's internal thermostat. How can you tell if you have heatstroke? If you're in good enough shape to wonder, you probably don't have it. Heatstroke is the last stop on the continuum of overheating. By the time you get there, your temperature will have soared to 104 degrees or higher and you'll likely be delirious. If you suspect heat stroke, go directly to an area emergency room.
Diabetics, seniors and people taking over-the-counter medicines and prescription medicines such as antihistamines, anti-anxiety, and anti-depressants should be extra cautious. If you are taking any of these medications, it is best to avoid the heat. The elderly are especially vulnerable; make it a point to check on older friends and relatives several times a day.
During sizzling summer months, dehydration is the main health concern. Since you sweat up to two quarts an hour, you'll need to match the loss by drinking water. Failing to do this or overexertion can cause your thermostat to short-circuit, slowing circulation and perspiration. The shutdown triggers a rapid ascent in body temperature. Your body now suffers from heat exhaustion and may be on the way to heatstroke.
"Hydration is crucial," Dr. Wilson said. "Drink lots of liquids before you go out into the hot weather and every 15 minutes or so while in the heat. Sports drinks are especially beneficial because they have added salt, electrolytes and potassium. Drinking just plain water is not sufficient; you need to replace the salt you lose from your body."
Be sure to call your doctor immediately if you have symptoms of heat exhaustion or heatstroke, or if you observe them on someone else. These conditions are serious!
For more information on Redlands Community Hospital or to contact any department call (909) 335-5500 or visit our website at www.redlandshospital.org.