Beat the Heat: Simple Steps to Prevent Heat-Related Illness

Beat the Heat: Simple Steps to Prevent Heat-Related Illness

Dr. Taylor Dreise, DO
OCAHS Sports Medicine

As temperatures rise during the summer months, so does the risk of heat-related illness. Whether you're exercising outdoors, working in the yard, attending sporting events, or simply enjoying time outside, understanding how to stay safe in the heat is important for everyone.

Heat-related illnesses occur when the body can no longer cool itself effectively – as though your body's temperature gauge isn't working. Early symptoms may include excessive sweating, muscle cramps, fatigue, dizziness, headache, or nausea. If left untreated, heat exhaustion can progress to heat stroke, a medical emergency that can cause confusion, loss of consciousness, and dangerously high body temperatures. The main features of this include cessation of sweating (profuse sweating STOPS) and altered mental status. If these occur as things progress, 911 should be called for medical support.

Fortunately, most heat-related illnesses can be prevented with a few simple habits:

Hydration Matters
One of the most important steps is staying hydrated. Don't wait until you're thirsty to drink water. During hot weather, increase your fluid intake, especially if you're exercising or spending extended time outdoors. For prolonged activity lasting more than an hour, sports drinks can help replace electrolytes lost through sweat. Look for low-calorie alternatives as some can contain lots of sugar. Diuretics (substances that cause your body to "lose" water) include caffeine and alcohol, so intake of these can exacerbate problems. A simple rule of thumb is to be at or near a half oz of water per pound of ideal body weight (Example: For a 200lb individual, 100oz of water daily is acceptable, noting that some of this comes from the food you eat). Pace yourself as you drink water throughout the day.

Ease Into the Heat
Our bodies adapt to hot conditions over time, but that process can take one to two weeks. If you're beginning a new exercise program, returning to activity after time off, or experiencing the first hot days of summer, gradually increase your outdoor activity level rather than jumping in at full intensity.

Dress for Success
Light-colored, loose-fitting clothing helps the body release heat more effectively. A wide-brimmed hat, SPF clothing, and sunscreen can also reduce the effects of direct sun exposure.

Plan Ahead
Whenever possible, schedule outdoor activities during the cooler parts of the day, such as early morning or evening. Take regular breaks in the shade or air conditioning, especially during periods of high heat and humidity.

Know Your Risk
Young children, older adults, and individuals with chronic medical conditions may be more vulnerable to heat-related illness because they are less able to compensate for these changes. Certain medications can also affect the body's ability to regulate temperature or maintain hydration. If you fall into one of these groups, take extra precautions during hot weather. Ask your physician if you are at higher risk based on a medical condition or medication.

Look Out for One Another
Heat illness can affect anyone. Check on family members, neighbors, teammates, and coworkers during extreme heat. Monitor young children frequently when outside. If someone develops confusion, stops sweating, collapses, or becomes difficult to wake up, seek emergency medical attention immediately.

Summer should be a time for enjoying the outdoors! By staying hydrated, pacing yourself, dressing appropriately, and paying attention to warning signs, you can safely enjoy the season while reducing your risk of heat-related illness.