|
|
Health & Nutrition
Extreme Heat
Summertime in Arkansas often brings extreme heat and high
humidity. A potentially dangerous combination.
People suffer heat-related illness when their bodies are unable
to compensate and properly cool themselves. The body normally cools itself by
sweating. But under some conditions, sweating just isn't enough. In such
cases, a person's body temperature rises rapidly. Very high body temperatures
may damage the brain or other vital organs.
Several factors affect the body's ability to cool itself
during extremely hot weather. When the humidity is high, sweat will not
evaporate as quickly, preventing the body from releasing heat quickly. Other
conditions that can limit the ability to regulate temperature include old age,
youth (age 0-4), obesity, fever, dehydration, heart disease, mental illness,
poor circulation, sunburn, and prescription drug and alcohol use.
Summertime activity, whether on the playing field or on the job,
must be balanced with measures that aid the body's cooling mechanisms and
prevent heat-related illness.
The best defense is prevention. Here are some tips:
- Drink more fluids (nonalcoholic), regardless of your activity
level. Don't wait until you're thirsty to drink. Warning: If your doctor
generally limits the amount of fluid you drink or has you on water pills, ask
him/her how much you should drink while the weather is hot.
- Don't drink liquids that contain caffeine, alcohol, or large
amounts of sugar-these actually cause you to lose more body fluid. Also, avoid
very cold drinks, because they can cause stomach cramps.
- Stay indoors and, if at all possible, stay in an
air-conditioned place. If your home does not have air conditioning, go to the
shopping mall or public library–even a few hours spent in air-conditioning
can help your body stay cooler when you go back into the heat. Call your local
health department to see if there are any heat-relief shelters in your area.
- Electric fans may provide comfort, but when the temperature is
in the high 90s, fans will not prevent heat-related illness. Taking a cool
shower or bath, or going to an air-conditioned place is a much better way to
cool off.
If you must be out in the heat:
- Limit your outdoor activity to morning and evening hours.
- Cut down on exercise. If you must exercise, drink two to four
glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace
the salt and minerals you lose in sweat. Warning: If you are on a low-salt
diet, talk with your doctor before drinking sports beverages.
- Try to rest often in shady areas.
- Protect yourself from the sun by wearing a wide-brimmed hat
(also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15
or higher (the most effective products say "broad spectrum" or UVA/UVB
protection" on the labels).
- Wear lightweight, light-colored, loose-fitting clothing.
- NEVER leave anyone in a closed, parked vehicle.
Anyone can suffer a heat related illness but some people are at
greater risk than others.
Check regularly on:
- Infants and young children
- People aged 65 or older
- People who have mental illness
- Those who are physically ill, especially with heart disease or
high blood pressure
|
