How to Prevent Heat-related Illness
Sacramento is famous for its hot summers. Usually, we cool off in the evenings with our delta breezes; however, in 2006 there were several days in a row where the daily temperatures did not drop below 70 degrees F. As a result, 14 people died because their bodies could not regulate their temperature. Many were elderly or had chronic diseases that put them at risk.
What are the warning signs and who is at risk for heat illness? Heat illness occurs whenever the body cannot compensate for excessive heat by cooling itself naturally by sweating. Sweat evaporation cools the skin allowing the body to release heat quickly. When the humidity is high, sweat ceases to evaporate and the body's natural cooling system slows down, eventually shutting down completely. Fortunately, in Sacramento we rarely have high humidity days. A heat wave in Sacramento consists of very high temperatures in the daytime, and not enough cooling in the evening and night.
Other conditions that increase risk of heat illness include age (the elderly and young children), obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, prescription drug use, and alcohol use. Newcomers not acclimated to hot environments are more susceptible.
When the body goes too long without being able to regulate its temperature, heat stroke can occur. Body temperature may rise to 106 degrees F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided. Warning signs of heat stroke vary but may include the following: an extremely high body temperature (above 103 degrees F); red, hot, and dry skin (no sweating); rapid, strong pulse; throbbing headache; dizziness; nausea; confusion; and unconsciousness.
A milder form of heat illness, heat exhaustion, can develop after several days of exposure to high temperatures, no opportunity to cool down, and reduced or unbalanced intake of fluids. The warning signs of heat exhaustion include: heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, and fainting. The skin may be cool and moist. The pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. The elderly, people with high blood pressure, and people working or exercising in a hot environment are most susceptible to heat exhaustion.
During a heat wave, allowing our bodies to cool down, even if it is for a few hours a day, provides protection from heat illness. Some ways to ensure that we have access to cooling includes access to air conditioning in our homes, going to a cool or air-conditioned place for a few hours a day, and staying well hydrated. Extreme heat may be more dangerous during power outages or when people avoid using air-conditioners in order to prevent high utility bills.
If you have an air conditioner in your home, make sure it’s in good running order before severe heat hits. If you don’t have an air conditioner in your home, make plans to have access to a cool spot if your home gets too hot. Your family and friends should check on you at least twice a day, if you stay at home during a severe heat spell. Better still, plan to stay with someone who has a cooler house, during extremely hot days. Even a few hours in a cool environment will help our bodies recover from excessive heat. Places to go might include a home that does have air conditioning, a mall, a community center, a restaurant, or other public venues.
Another important thing to remember about the heat is that cars can get extremely hot in the sun. Don't ever leave children or pets in a parked car alone.
Most adults are aware of the need to stay hydrated when exercising in the heat. Children and older adults may need to be reminded to take liquids. Water is excellent as a thirst quencher and for hydration. Many people believe that alcoholic drinks are also refreshing; however, alcohol can act as a diuretic an adds to dehydration! It is best to avoid using alcohol for hydration.
Have a safe and healthy summer!
(Source: Centers for Disease Control and Prevention website: www.bt.cdc.gov/disasters/extremeheat)
