Heat Illnesses

Heat Exhaustion & Heat Stoke
What’s the difference and how to prevent them
Summer months are great months to get outside and play. Sometimes when we try a new venue or a new workout, we expose ourselves to a hotter climate than what we’re used to or we end up being out in the elements longer than expected.

Almost 700 people die per year due to heat related illness in the United States, a good deal owed to people exerting themselves when they are not conditioned to hot, humid environments.

Heat illnesses are caused by the body’s inability to properly regulate its temperature. Environment, such as being in the heat for long periods of time or exerting yourself in a hot, humid climate, can predict heat illnesses. Medications for allergies, blood pressure, heart, weight loss (laxatives), mental health and seizures can predispose you for heath intolerances & illness.

Heat exhaustion usually presents as pale, sweaty skin, confusion, dizziness, nausea, headache, cramping and a fast heartbeat. If you think you have heat exhaustion, get out of the heat immediately and drink plenty of fluids. We would recommend fluids like fruit juice or a sports drink to help increase absorption. If you can, remove restrictive clothing or change clothing to a fresh set. If you don’t feel better within 30 minutes, call your physician or make your way to urgent care.

Heat Stroke is a progression of heat exhaustion and presents with hot skin that is NOT sweaty, confusion, loss of consciousness, vomiting and trouble breathing. These people need immediate medical attention. While you’re waiting for emergency services, follow the same protocol above, with the addition of cooling the skin with water or ice packs (particularly the armpits, groin and neck, where there are many blood vessels to circulate the coolness).

The two preventative actions for everyone to take are hydrating before you set out into the heat and protecting the sun from hitting your body. Your body sweats (your natural way to cool off) and loses water in the heat. Therefore, pre-hydration ensures that your body can maintain critical amounts later in time. Secondly, protecting your body from the sun keeps the sun’s heat from even reaching your body. Wearing hats, loosing fitting clothes and SPF are all ways of shielding your skin. For those above 65 or less than 4 years old, or especially if you are take medications for a chronic condition, talk to your physician about the risk of heat illnesses.

Have fun out there in the summer months – just don’t over do it! Remember to hydrate yourself, keep yourself cool and limit your time in the heat. You’ll get to spend a lot more time outside, day after day, if you’re feeling fit, refreshed and healthy! When in doubt during your next workout, take a breather, grab a cool drink and take a rest in the shade!