This summer promises to be one of the hottest on record.
In New York City, the number of heat-related ER visits was five to six times higher than typical this past June. In hotter states, people of all ages are having to be rescued from hiking trails for heat-related emergencies.
The older you are, the more this should give you pause. While the heat can be dangerous at any age, that risk increases as you age.
With that in mind, let’s talk for a minute about heat exhaustion and heat stroke. More importantly, let’s look at how these heat-related emergencies can be avoided.
What Is the Difference Between Heat Exhaustion and Heat Stroke?
First, let’s understand the difference between these two phenomena.
Heat exhaustion is simply when your body overheats. It causes symptoms like heavy sweating, weakness, dizziness, nausea, and headaches.
If not treated, heat exhaustion can lead to its more dangerous cousin…heat stroke.
Heat stroke occurs when your body’s temperature rises above 104°F. Symptoms of heat stroke include confusion, skin that is red and dry, a rapid heartbeat, and a loss of consciousness.
Heat stroke is often deadly and requires immediate attention…usually in the form of emergency medical care.
Tips for Preventing Heat Exhaustion and Heat Stroke
- Stay out of the heat (if you can)
If the temperature outside is hitting the 80s or 90s (or higher), modify your behavior accordingly.Try to avoid the sun during the hottest part of the day, between 10am and 4pm. Stay in the shade or in air conditioning if you can. If you have to be outside in the heat, take frequent breaks for shade and water. Limit strenuous exercise to morning or evening hours when temperatures are cooler.
- Hydrate
If you have to be outside, water is your best defense. A good rule of thumb is to have twice the amount of water available that you think you will need. If you’re hiking and you’ve gone through half of your water, it’s time to turn around.Your body cools itself by producing sweat. When it’s hot—particularly if it’s a dry heat—you’ll lose fluids quickly by sweating. Under normal circumstances, you should try to drink 8-10 glasses of water per day. If you’re out in the heat, drink more. Avoid sodas, caffeine, and alcohol…as they tend to be dehydrating.If you’re out with your dog, make sure he or she is drinking plenty of water, too. Canines can also suffer from heat stroke.
- Wear weather-appropriate clothing
Wear lightweight, loose-fitting clothing in light colors. This type of clothing will help you stay cool and allow sweat to evaporate more easily.
A wide-brimmed hat and sunglasses can also help to protect you from direct sun exposure. - Use sunscreen
Sunburn makes it harder to cool off and can increase the risk for succumbing to heat-related illnesses. Apply a broad-spectrum sunscreen with at least 30 SPF every two hours, or more often if you’re sweating or swimming.
- Eat light
Heavy, hot meals can increase your body temperature. Instead, choose smaller, lighter meals with plenty of fruits and vegetables. Produce have a high water content and can help to keep you hydrated.
What to Do in an Emergency
If you or someone you’re with is showing signs of heat exhaustion, move to a cooler location, drink water, and apply cool compresses. If symptoms worsen or don’t improve within an hour, seek medical help.
For heat stroke, call 911 immediately. While you wait for help, move the person to a cool place, remove excess clothing, and cool them down with whatever means are available—cold packs or cold compresses, for example. Never try to administer fluids to someone who is unconscious.
Don’t Let the Heat Ruin Your Summer
Heat exhaustion and heat stroke are serious conditions, but they are preventable. The tips listed above will help you to enjoy these warm days safely.
Want to learn more about what Renew Youth has to offer? Schedule your complimentary 30-minute consultation with Renew Youth by calling us at 800-859-7511, or use our easy contact form.