What Is Heatstroke?
Heatstroke is officially referred to as the condition when the body’s core temperature rises higher than 105 degrees Fahrenheit. At that gauge, internal damage to the brain and organs begins to take place. The nervous system begins to break down and then it is a scary, painful decline from there. People older than 50 are typically most at risk. But fit athletes training in the sun, for instance, are equally at risk.
The usual culprits are dehydration and overexposure to extreme temperatures. Prolonged exposure usually results in the body’s inability to regulate its temperature. What happens then are a slew of scary symptoms that signal heatstroke.
• Nausea and vomiting
• Severe headache, possibly coupled with lightheadedness and disorientation
• Lack of perspiration
• Red, patchy and dry skin
• Weak or cramping muscles
• Rapid heartbeat and shallow breathing
• Seizures and loss of consciousness
If you witness someone experiencing heatstroke, you can try the following means to cool them down immediately.
• Wet skin with a sponge while fanning air over the person.
• Apply ice packs to the person’s groin, neck, back and armpits.
• Give the person a cold shower or ice bath.
Stay Hydrated
Dehydration is one of the main risk factors for heatstroke. So nothing is more important than making sure that you drink plenty of fluids throughout the course of the day. Water replenishes the body and helps to cool the body’s core temperature. During summer heat waves, it’s even more important to make sure that you drink ample amounts of water throughout the day.
Drink water, vegetable and fruit juice. These are all good sources of essential vitamins and minerals that will keep your organs functioning at tip top shape, even in the hottest temperatures. Drink green coconut juice, coriander juice, boiled mango that’s been cooled and added to water, or juice from basil leaves. All of these are excellent at cooling the body and acclimating the body to the heat.
Drink a sports beverage to replenish salt levels in the body. Heatstroke often stems not only from dehydration, but also from salt depletion. Sports drinks that are high in electrolytes will keep your body’s salt levels at a premium level when you are outside.
Don’t drink sugary beverages or alcohol. These kinds of drinks interfere with the body’s ability to regulate its core temperature. As tempting as a few mojitos sound in the middle of a hot day, think twice before knocking them back. Alcohol actually can put you at even greater risk of heatstroke.
If you have to be outside in the heat, take frequent breaks to rehydrate yourself.
While technically not a liquid, onions are a great secret weapon against the heat. They help the body fight off heatstroke and keep the body temperature regulated. Eat them in any form, and you’ll notice a difference going into the heat.
Protect Yourself Against Sunburn
You’ve heard it time and time again. Take precautions to protect your skin against sunburn or sun damage. And while it might sound like a broken record, the evidence is there. Taking preventive measures to protect your skin against the sun, its heat and UV rays help reduce your risk of cancer, fights off wrinkles and moisturizes dry skin.
Use a broad-spectrum sunscreen with an SPF of at least 15. Give yourself the best protection you can against the heat and the damaging rays of the sun. Apply it generously to all exposed skin on the face, neck, legs, etc. And keep reapplying every 2 hours or more frequently if you sweat or go for a swim.
Watch What You Wear
Believe it or not, what you wear plays a serious role in preventing heatstroke. Sometimes it comes down to a little detail as color or fabric.
Wear lightweight, loose-fitting and light-colored clothing in extreme heat. This kind of clothing will help the body to cool properly. Clothing that is too dark, heavy or too tight restricts the body from cooling and generates more heat. So summer is the best time to wear all your favorite items in cotton and linen with lighter shades that don’t absorb the heat.
Wear a hat. A big, brimmed hat that deflects the rays of the sun from your head and face is a perfect way to prevent heatstroke. No matter the hat, as long as you have something effective to cover your head, you’ll go a long way in preventing heatstroke.
Don’t Overdo It
Some of us are weekend warriors, athletes, or just have a knack for getting up and going. But even if we’re full of zeal and enthusiasm to conquer that big hike this summer, we should be careful not to overdo it. Strenuous activity is another leading factor to heatstroke. So taming it down a bit in the extreme heat is a given.
Reduce physical activity outdoors in the heat. Take frequent breaks to avoid cramps, exhaustion and dehydration.
Change the hours that you engage in physical activity or exercise. If you want to go on that brisk jog or workout, do it early in the morning before the temperatures have fully risen to their maximum degree.
Take a few days off. Yeah, that might be sacrilege to some of us gym rats. But a few days off won’t kill your form. In fact it will give the body ample time to acclimate to the heat and the muscles some downtime in order to recuperate and grow.
Keep Your Environment Cool
This may sound like common sense. But you’d be surprised how frequently we overlook the fact that where we dwell is often the one place we’re the hottest. If you’re in the big city, you’ll notice the temperatures spiking at an alarming rate. Humidity and pollution do nothing to relieve the heavy heat index. So make your office space or home more comfortable.
Use electric fans to keep air circulating.
Keep windows and curtains that are exposed to the sun closed during the day. But open them at night when the temperatures drop.
Keep unnecessary electrical appliances unplugged. Turn off lights during the day when they aren’t needed.
Avoid Medications That May Affect Heatstroke
Here’s one you don’t hear everyday. Sometimes those harmless prescription medications (i.e. allergy medicine, multivitamins) can actually push you closer to having heatstroke. While they may do the body good in the long run, in extreme heat they may actually prevent the body from properly cooling.
Ask your doctor or physician if any of the medications that you may be taking are a prime risk to cause heatstroke. And if they are, find out the best solutions or alternatives available to you. Maybe it will mean taking your medications before you go to bed instead of at the top of the day when the sun is up. Or maybe it will mean you taper off on some daily doses of those multivitamins you love.
Be Proactive
Being prudent will go a long way to prevent heatstroke. As the summer temperatures rise, remind yourself to stay hydrated and dress for the season. Don’t overtax the body with strenuous activity. And always protect your skin. These are some of the key essentials to preventing heatstroke and enjoying your summer to the fullest.