A bit of prevention can go a long way towards guarding against heat related illnesses.
In July and August we expect dry, hot, and sunny days. Most of us want to enjoy the outdoors and amazing recreational opportunities in Idaho during this time. Most outdoor activities are safe and easily handled by our bodies. But it is important to note that a bit of prevention can go a long way towards guarding against heat related illnesses such as heat exhaustion.
To understand how and why our bodies are affected by the heat and sun, it is important to know how we control heat loss. Our bodies regulate heat with four methods: radiation, conduction, convection and evaporation. Evaporation is the most efficient method of losing heat and is the primary heat loss process in higher temperatures.
Evaporation is sweating, and while some think sweating is undesirable, believe me, it is very important and a critical method by which we are able to cool off during the summer. The middle layer of our skin, known as the dermis, stores much of the body’s water. When our bodies heat up, sweat glands get to work, bringing the body water and salt to the surface of the skin as sweat. Once on the surface, this “warmed up” water known as sweat evaporates, allowing the body to cool. If we keep our bodies cool by decreasing excess heat production and staying well hydrated to allow for adequate sweat production, the potential for heat related illness remains low.
Most of us love the sun, the heat, and playing outdoors when the temperature soars. We sometimes forget that our bodies need a break from the sun and excessive outdoor heat. Our bodies also need a generous amount of hydration to keep heat production and losses in balance.
Heat related illnesses are divided into two categories: minor and major heat syndromes. The minor syndromes are not life-threatening. But they can be very uncomfortable and easily prevented. Examples are Heat Edema (swelling of hands and feet), Heat Cramps (painful spasms of muscles), and Heat Exhaustion, caused by high temperatures and dehydration. This can result in weakness, fatigue, dizziness vomiting, and headache.
Minor heat syndromes are mostly treated by getting out of the heat, cooling the body, and hydrating with fluids and electrolytes. Although uncommon, Heatstroke can be deadly. It is associated with extreme dehydration and the body’s inability to cool off by the normal mechanism of sweating.
So how do we enjoy the great outdoors in the hot summer months while protecting our bodies from a heat related ailment like heat exhaustion? In simple terms, prevention. Here are some tips. Reschedule strenuous activity for cooler parts of the day. Wear light colored and loose-fitting clothing. Drink plenty of fluids even when not thirsty. Avoid alcoholic beverages because they promote dehydration. Avoid direct exposure to the sun and take full advantage of the shade.
We are fortunate to live in an area that offers countless outdoor recreational activities. Many of us enjoy our busy, active, and warm summers. Remember, heat illnesses are preventable. Please use caution and common sense while enjoying our amazing Idaho summer.
