I'm the biggest fan of being outdoors you'll ever meet. I'm always the one who suggests a walk or a hike, an outdoor meeting at work, lunch or dinner on the deck. I also love summer. I have a high heat tolerance and have been known to mow the lawn or embark on a bike ride when temperatures are pushing triple digits.
In fact, my love of being outdoors in the sunshine was a major catalyst for taking up golf this past year. While I often had trouble getting my friends to join me for a walk or a bike ride in the heat, there's something about golf that brings out those mad dog and Englishman* tendencies. But something happened with the thermometer this year, and even I am getting a little weary of the persistent, day-after-day heat. When temps hover in the high 90s, it can become unpleasant or even dangerous to be outside, especially pursuing anything strenuous. How dangerous? I did a little research. There are three main heat-related medical syndromes, which range in severity from mild heat cramps to heat exhaustion to potentially life-threatening heatstroke.
Heat Cramps Of the three syndromes, heat cramps are the least life threatening and are most likely to occur during strenuous exercise under hot conditions. The painful, involuntary muscle spasms typically occur in the arms, legs, or abdomen. They can be quite intense and often last longer than a typical "charley horse" or nocturnal leg cramp. Symptoms can also include faintness or dizziness, weakness, and profuse sweating. Inadequate fluid intake and/or loss of sodium can contribute to heat cramps.
The best way to treat heat cramps is to rest, cool down, get hydrated, and stretch the cramped muscle -- all pretty intuitive. Your beverage should be a sports drink with electrolytes or a clear fruit juice such as apple or grape. Symptoms typically subside quickly, but if cramping persists after an hour, see a doctor. Athletes who intend to continue working out through a hot summer period should increase their sodium intake throughout the warm spell.
Heat Exhaustion More serious than heat cramps, heat exhaustion is also typically caused by exercising in the heat, particularly when you are unaccustomed to it. As with heat cramps, heat exhaustion occurs when the body is low on fluids and electrolytes, and replacing both helps remediate the problem. Ambient humidity exacerbates the potential for heat exhaustion, because the body's natural cooling system (i.e., sweating) does not function optimally.
Heat exhaustion is in many ways similar to going into shock. The sufferer feels faint or dizzy and may experience nausea and/or a headache. Heavy sweating occurs, urine turns dark, and the skin feels cool and moist. Heat cramps may occur prior to heat exhaustion setting in. Some of the underlying symptoms that the sufferer may not notice immediately, but can check for include low blood pressure, a shallow and rapid heartbeat, and/or a low fever. A sudden onset of fatigue accompanied by any of these symptoms likely indicates heat exhaustion, hence the name.
The first aid for heat exhaustion is common sense: get out of the sun and try to cool down in the shade or indoors with air-conditioning. Drink cool fluids and get the body wet if possible, even misting or sponging on water. Stop activity, loosen your clothing, and lay down. Heat exhaustion can turn into heatstroke. Watch for fainting or increased confusion, and if possible monitor the victim's temperature. A fever greater than 102 degrees F indicates it's time for medical assistance.
Heatstroke The most severe of the heat-related problems, heatstroke can also result from exercise or heavy work in the heat combined with inadequate fluid intake, or can occur in individuals whose natural cooling mechanisms are impaired. Young children, elderly people, and obese people are more at risk, and some people have congenital conditions that impair their ability to sweat and naturally cool off. Certain drugs, including alcohol and antihistamines, can also impair the body's natural cooling mechanisms.
According to the Mayo Clinic, what makes heatstroke severe and potentially life-threatening is that the body's normal mechanisms for dealing with heat stress, such as sweating and temperature control, are lost. The main sign of heatstroke is a markedly elevated body temperature -- generally greater than 104 degrees F -- with changes in mental status ranging from personality changes to confusion and coma. Skin may be hot and dry or, in the case of exercise-induced heatstroke, the skin may be moist. Other signs and symptoms may include a rapid heartbeat, shallow breathing, changes in blood pressure, lack of sweating, or any of the symptoms mentioned for heat exhaustion. First-aid treatment is essentially the same as with heat exhaustion, but the stakes are higher when the individual's temperature reaches these levels.
In short, take care in the heat, and watch out for family and friends, especially the very young, the very old, and those on medications. Avoid excessive alcohol intake. And don't forget your four-legged friends; dogs and cats suffer in the heat as well. Make sure yours have shady and cool places to get out of the sun and plenty of cool, fresh water to drink during these hot weeks of midsummer.
Sally O'Neal is a travel and outdoor writer who lives in southeastern Washington State and writes weekly for Sportsman's Guide. Her sources for some of the information in this article include: http://www.mayoclinic.com/, http://www.emedicinehealth.com/, and http://sportsmedicine.about.com/
* This refers to the 1930s song by Noël Coward, "Mad Dogs and Englishmen," in which he observes: "In Bengal to move at all / Is seldom, if ever, done / But mad dogs and Englishmen / Go out in the midday sun.