Staying cool when the temperature is hot

Even if you love the heat of summer like I do, you have to protect yourself from it on days when it’s very hot. And people with diabetes and other chronic conditions may be more prone to heat-related illnesses than others. The following article, excerpted from Harvard Men’s Health Watch, explains some illnesses brought on by heat, and how to prevent them:

Summer’s heat is more than a hardship, it’s a killer. In an average year, about 200 Americans die from heat-related illnesses, and in hot summers the toll can double. Many more people suffer less severe heat-related illnesses.

Summer’s heat is as predictable as winter’s chill. But if heat is inevitable, illness is not. In fact, a few simple precautions can protect you from becoming a seasonal statistic.

Although mental irritability is the most common response to conditions that are too darned hot, grumpiness does not qualify as a true heat-related illness. In medical terms, heat can produce three distinct patterns of injury:

Heat cramps. Most people experience muscle cramps from time to time. It’s okay to dismiss the occasional cramp as a simple “charley horse,” but if you get recurrent cramps in hot weather, you could be heading for trouble. Heat cramps signal dehydration severe enough to deprive muscles of the extra oxygen they need to exercise. The remedy: slow down, tank up with cool water, stretch out and gently massage the tight muscle, and get out of the heat.

Heat exhaustion. Heat cramps are painful but not threatening; that’s because body temperature is normal even though muscles are in spasm. But in heat exhaustion, body temperature is high, often above 103° F. Other symptoms include weakness, lethargy, loss of concentration, headache, and nausea; muscle cramps may also occur.

Heat exhaustion impairs mental clarity and judgment, so you may not recognize the problem as it develops. Be alert for early symptoms and take corrective action as soon as they appear. Be watchful, too, for signs of heat exhaustion in others; confusion, profuse sweating, and flushed, clammy skin are among the tip-offs. Move the victim to a cool place as soon as possible; remove his clothing and fan him en route. You should apply ice packs if they’re available, cool fluids if not. Cool fluids on the skin will lower body temperature, but it’s even more important to get them down the hatch. Don’t force someone who is weak and confused to drink too much too fast, but keep offering small amounts of fluid until hydration is restored.

Heat stroke. It’s the illness that kills each and every summer, even with treatment. There are two distinct forms of heat stroke. Classic heat stroke is the more common; it’s the major problem during heat waves, which is why it’s also called epidemic heat stroke. The typical victims are elderly people who stay in their stifling apartments without air conditioners or fans. Many have chronic illnesses such as diabetes, and some take medications that reduce their ability to sweat. The other form is exertional heat stroke, also called sporadic heat stroke because it occurs in isolated cases rather than in community-wide outbreaks. The typical victim is someone who exercises vigorously in the first few days of a hot spell; many are young, and most are out of shape. Marine recruits and weekend warriors exemplify people at risk; heavy clothing, exposure to direct sunlight, and dehydration often add fuel to the fire — and the hazard is greatest when it’s least expected. The runners who turned out for the Chicago Marathon in October 2007 had every reason to expect a typical autumn day. Instead, the temperature spiked into the high 80’s, producing so many problems that officials halted the race while it was in progress. Even so, there were hundreds of heat injuries severe enough to require emergency medical treatment, and a 35-year-old runner collapsed and died.

Heat stroke is a medical emergency. It starts out looking like heat exhaustion, but its symptoms are more severe, and they progress more quickly, as lethargy, weakness, and confusion evolve into delirium, stupor, coma, and seizures. Body temperature rises drastically, often exceeding 105° or 106°. Even with so much excess body heat, the victim’s skin may be pale and inappropriately dry due to a failure of normal sweating.

Heat stroke is a killer because it damages the heart, liver, kidneys, brain, and blood clotting system. Survival depends on prompt transfer to an emergency ward for aggressive treatment. Expert metabolic and cardiovascular care is mandatory, but even in this era of high-tech medicine, the best way to lower a heat stroke patient’s temperature is to immerse him in a bath of ice water or to spray him with cold water and turn on a strong fan.

An ounce of prevention will go a long way, but for heat-related illnesses, a quart is even better. That’s because hydration is essential, and it takes a lot of liquid to preserve your body’s circulation and replace the fluid lost in sweat. Even if you’re sedentary, you may need 10 to 12 cups of water a day in hot climates; if you exercise, you’ll need much more. Cool liquids are best; despite the popularity of sports drinks, nothing beats water.

Hydration is necessary, but it’s not sufficient to stave off summertime heat. Here are a few additional tips:

·         Get away from the heat. An air-conditioned room is best, but even a fan will help. If you can’t cool your own home, take refuge with a friend or relative. Some communities provide emergency cooling centers during heat waves.

·         When you go out, stay out of the sun and avoid the midday heat as much as possible. Wear loose-fitting, light-colored garments.

·         Don’t exercise when it’s hot or humid. If it’s humid and above 80° to 85°, jump in a pool or work out in an air-conditioned gym. If you exercise outdoors, do it in the early morning or evening. Slow down; walk instead of jogging or use a cart instead of walking the golf course. Take breaks and quit early.

·         Above all, listen to your body. Muscle cramps, fatigue, weakness, nausea, impaired concentration, confusion, lightheadedness, labored breathing, chest discomfort, and a rapid or erratic pulse can all be signs of trouble. Heed your body’s warning signals; if you feel ill — even a little ill — get to a cool place, drink plenty of cool water, and be sure help is available if you don’t improve promptly.

How have you kept cool this summer? Do you have any additional suggestions tip that aren’t listed above?

Julie K. Silver, M.D., is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. She is also the Chief Editor of Books for Harvard Health Publications.

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