Hot weather is on the way - protect yourself from heat illnesses.

Heat Related Disorders occur when your body temperature control systems overload and your body is no longer able to cool itself.

Heat Related Disorders occur due to unaccustomed or prolonged exposure to excessive heat. It is common in hot climates and results from excessive sweating, leading to loss of fluids and salts and disturbances of the electrolyte balance in the body fluids. The risk increases with inter current illnesses such as gastrointestinal disorders where there has been a vomiting and diarrhea. Any illness such as diabetes may make this condition more likely to occur.

Heat disorders include:

Sun Burn

Redness and pain. In severe cases, swelling of skin, blisters, fever, headaches.

Heat Cramps

Associated with lack of fluids, high temperature, excessive salt and fluid losses due to profuse sweating when the bodies attempt to rapidly lose heat. Feeling most like a severe muscle pull, heat cramps are forceful and painful.  It presents as intermittent muscle contractions in both the gastronomes (Abdomen) or hamstring area (back of calves).

Heat Exhaustion

Excessive heat and dehydration can cause the body to overreact, thus raising the body temperature to over 39 Celsius.

Symptoms include paleness, cool, clammy skin, Profuse sweating with an elevated body temperature, Extreme fatigue, Dizziness, Lightheadedness, Nausea, Vomiting, Fainting, Muscle cramps in the limbs, abdomen or back, rapid shallow breathing.

Heat Stroke

Heat stroke does not have to be caused by exercise or exertion. High temperature, lack of body fluids and overexposure to the elements can all bring about heat stroke. It manifests with a body core temperature of 41 Celsius and above.

The key is disorientation. Other symptoms include cessation of sweating, difficulty walking, fainting or unconsciousness

The first sign to look for in a victim is red, hot, flushed skin. Other signs include restlessness, anxiety, confusion, aggressive behavior, red swollen eyes, a rapid increase in pulse rate, which may reach 160bpm, a rise in body temperature above 41 Celsius.

Safety Tips

• Stay out of direct sunlight. Keep outdoor activities to a minimum, especially between 10am and 2pm.
• Don't get too much sun. Sunburn makes reducing body temperature more difficult.
• Slow down. Try to schedule strenuous activity during the cooler hours of the day. Individuals at risk should stay in the coolest available place, not necessarily indoors.
• Dress lightly. Lightweight, loose-fitting, light-colored clothing reflects heat and sunlight, and helps your body maintain normal temperatures. Wear a wide-brimmed hat.
• Eat lightly. Avoid foods high in protein which increases your body’s metabolic heat.
• Drink lots of water, fruit juice or sports drinks. Drink plenty of fluids even if you don't feel thirsty. Don’t drink coffee, tea, cola or alcohol – they just make you more dehydrated.
• If you are exercising or playing a sport for an hour or more, make sure you take breaks to drink water. You should be drinking three ounces of water every 20 minutes.

First Aid for Heat Illnesses

• Apply ointments for sunburns if blisters appear and do not break. If breaking occurs, apply dry sterile dressing. Serious cases should be seen by a physician.
• Firm pressure on cramping muscles or gentle massage will help relieve spasms.
• Give sips of water. If nausea occurs, discontinue water.
• Get the victim out of the sun. Lay down and loosen clothing. Apply cool, wet cloths. Fan or move victim to air-conditioned room, if possible. Give sips of water. If nausea occurs, discontinue water. If vomiting continues, seek immediate medical attention.
• Move the victim to a cooler environment. Reduce body temperature with cold bath or sponging. Use extreme caution. Remove clothing, use fans and air conditioners. If body temperature rises again, repeat the process. Do not give fluids.
• Heat stroke is a severe medical emergency. Summon emergency medical assistance or get the victim to a hospital immediately.

Sources: The Life Secretariat; Health Day News; Health day News; The Disaster Hand book, Institute of Food & Agricultural Sciences, University of Florida

Please encourage your child(ren) to take lots of fluids/water and make sure they bring water bottles to school.

Dr. Emily.