Beating the heat

Humans are homeotherms: homeo = same, therm = temperature.

Our bodies are designed to function at a very precise and stable body temperature and even just a few degrees up or down can be a source of trouble.

“Both hyperthermia, a body temperature of 104 or higher, and hypothermia, a body temperature below 95, can have serious consequences,” said Steve Chenail, registered physical therapist with VNA Northwest.

In the extreme seasons of winter and the kind of torrid summer we’re experiencing this year, maintaining a steady 98.6 is more of an issue than in the gentler seasons of spring and fall.

Worse than simply hot is hot and humid weather, when the moisture in the air inhibits the evaporation of sweat, our bodies’ natural air conditioner.

While anyone can get overheated when the weather is steamy, the very young and the old are at particular risk.    

Certainly, runners, bikers and those who work outside or play outdoor sports need to take special precautions to avoid heat illnesses such as heat cramps, heat exhaustion and heat stroke.

Heat illnesses

Heat cramps are painful muscle spasms, often in the arms, legs or abdominals. Other symptoms may include fatigue, extreme thirst and heavy sweating. Usually heat cramps respond well to getting into an air-conditioned or shady spot, resting and drinking fluids with electrolytes, such as sports drinks (if you’re not on a salt-restricted diet).

While heat cramps aren’t dangerous in themselves they do serve as an early-warning system that your body is overheating.

“Heat exhaustion can develop if the symptoms of cramps are ignored,” Chenail said. Symptoms of heat exhaustion include dizziness, headache, nausea and light-headedness. The skin may feel moist and cool, and cramps may continue.

Heat exhaustion usually responds to the same treatment as heat cramps. Take a shower or seek an air-conditioned place, rest and drink cool, nonalcoholic, noncaffeinated liquids.

“If such self-help remedies don’t relieve symptoms,” Chenail warned, “seek immediate medical attention for possible heat stroke, a life-threatening condition.”

Heat stroke

Heat stroke is an escalation of heat cramps and heat exhaustion. Skin will feel hot to the touch, and possibly moist, but sweating ceases.

“As body temperature rises to 104 or higher, skin may flush red and breathing become rapid or shallow,” Chenail said. Other symptoms include weakness, seizures, loss of consciousness, hallucinations, difficulty speaking or understanding others and headache. Muscle cramps or soreness may progress to rigidity or limpness.

Chenail said that the possibility of going into shock is a primary reason that heat stroke is so dangerous.

“Shock can cause the brain and organs to swell. If not treated promptly, damage can be permanent,” he noted.

Medical treatment consists of a variety of techniques to cool the body and lower the temperature as quickly as possible to prevent or minimize damage to the brain and other organs.

It is helpful to be familiar with the signs of serious overheating, both in your own interest and to recognize that someone else may need help, particularly in the case of heat stroke when prompt emergency treatment is so important.

Beat the heat

Of course, prevention is always better than the cure. Some common sense steps will help you stay more comfortable and help avoid heat illnesses.

• Drink plenty of fluids to stay hydrated. You’ll not only feel better, but keeping hydrated helps you sweat and maintain a normal temperature.

• Wear light-colored, loose-fitting clothing. This allows sweat to evaporate, keeping the body cool.

• Seek cool places. Fans help, but once the temperature outside hits 90 or more, they’re not that effective. If you don’t have air conditioning at home, spend some time in a library, town hall, restaurant, movie theater or other air-conditioned public place. Even a few hours in air conditioning will help.

• Avoid strenuous activity in the hottest part of the day. Schedule your exercise regime or heavy outdoor work in the morning or evening. Remember that a heat wave is not the time to push yourself. Take frequent water and rest breaks.

• Never leave anyone —adult, child or pet — in a parked car for any length of time. The interior temperature of a car sitting in the sun can rise 20 degrees in just 10 minutes. Even if the windows are cracked open, a child or pet can die in mere minutes.

• Take special care if you take such medications as beta blockers, vasoconstrictors, diuretics, antidepressants or antipsychotics. Such medications inhibit the body’s ability to stay hydrated and deal with heat, while stimulants actually increase body heat.

Headquartered in Bantam, VNA Northwest (www.vnanw.org) provides home health care and hospice services to residents of 19 communities in northwestern Connecticut. Writer Cyd Emmons is a communications consultant to not-for-profit organizations.

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