Stay Cool This Summer and Prevent Heat Exhaustion
It's summer, and it's hot. If you're like us, you don't want to stay inside all summer, so you're probably constantly looking for ways to keep cool. But did you know that you can do some easy things to keep yourself from getting heat exhaustion? Heat exhaustion happens when your body cannot efficiently cool itself in hot weather or while doing intense physical activity. This can make you feel sick to your stomach and dizzy. If left untreated, heat exhaustion can lead to severe complications like heart attacks or strokes, so we must take steps now so we don't have any problems later on down the road!
During heat exhaustion, your body can't properly cool itself.
Sadly, heat illnesses are more common and deadly than they might seem. According to the CDC, During 2004–2018, an average of 702 heat-related deaths occurred in the United States annually. Heat illness can start with cramps, weakness, and exhaustion before progressing to heat stroke, which can be lethal. Heat stroke happens when your core body temperature reaches 104 F (40 C) or higher and requires immediate medical attention to prevent permanent organ damage.
When you're in heat exhaustion, your body is less efficient at cooling itself. Typically, this goes hand in hand with dehydration and sweating out more fluids than you are taking in, indicating either an imbalance of water or salt in the body. In this state, your internal organs can't function properly, and your body's ability to regulate its temperature is impaired. As a result, the blood vessels in your skin open wider so that more blood flows through them for cooling purposes, but this also means that less blood is available for other parts of the body such as muscles and the brain, which need oxygen-rich blood to work properly.
Take proper steps to reduce the likelihood of heat-related illness
Be sure to wear lightweight, light-colored, loose-fitting clothing, including a wide-brimmed hat to protect your face from exposure. Drink plenty of water, not just before and during activities but also throughout the day. Drink cool beverages instead of hot ones to help keep your body cooled from the inside out. Use sunscreen to protect your skin from the sun's harmful radiation, as active sunburns make it harder for your body to regulate temperature. Wear lightweight clothing that wicks away sweat while playing sports or exercising outside. Make certain sports activities are appropriate for your health and fitness levels.
The heat index is a good indicator to watch
The heat index, a measurement of how hot it feels when humidity and air temperature are combined, is an important metric to pay attention to mitigate the risk of heat-related illness. Unsurprisingly, high humidity levels increase the risk of developing a heat-related illness. The National Weather Service website is a great place to find out what the heat index will be on any given day. Just enter your city or zip code to find out!
Pay attention to how hot you feel and notice if you start feeling sick.
Heat exhaustion is usually provoked by intense physical activity, and it can develop in a short period of time. When you are physically active, your body produces more sweat to help cool down the body. When you don't replace fluids lost through sweating with extra drinking water, there will be an imbalance between fluid losses and fluid intake. If you begin to feel faint or dizzy while exercising in the heat:
Lie down immediately - don't try to continue exercising!
If possible, remove some clothing or move into a cooler area where it is shaded - this will help cool your body temperature down faster.
Elevate your legs to help blood flow.
Drink cool water or sports drinks containing electrolytes.
Usually, the best heat exhaustion treatment is to diligently listen to your body and know the signs of trouble so you can make adjustments on the fly. If symptoms persist or worsen after cooling down, seek medical attention.
Conclusion
Summer is here, so be careful! The summer heat can be dangerous. No matter how old or strong, heat exhaustion can happen. The signs are all too familiar: headaches, nausea, and dizziness. It's essential to stay hydrated and limit exposure to direct sunlight for long periods of time. It would be no fun to stay inside all summer for fear of heat stroke, so don't worry too much, stay safe, and ha
