(July 1, 2008)  After a cool rainy start to the season, the hot, humid days of summer are here. It’s important to protect yourself and your family from heat-related illnesses.

“The most important thing for anyone spending time outdoors in the summer heat is to drink plenty of water,” Michael Clark, Physical Therapist for Wagoner Community Hospital said. “You need to increase your water intake significantly, and take frequent drink breaks. Water is the best choice, but if you've lost a lot of fluids through sweat, a specially-designed sports drink can help replace lost salt and other minerals or electrolytes.”

Mr. Clark explained that water is important year-round, but especially during the summer months.

• Drinking water helps maintain the balance of body fluids. Your body is composed of about 60% water, which is vital in digestion, circulation, transportation of nutrients and maintenance of body temperature. The kidneys require adequate body fluids to effectively rid your body of toxins.
• Drinking water – instead of higher-calorie drinks – can aid in successful weight loss.
• Water helps energize muscles. Cells that don’t maintain the proper balance of fluids and electrolytes can shrivel, resulting in muscle fatigue.
• Water helps skin look its best by creating a protective barrier and minimizing the appearance of wrinkles.

Mr. Clark also provided these tips to increase water consumption:

• Drink water or another non-calorie beverage with every snack and meal.
• Eat foods high in water. They increase hydration and make you feel fuller.
• Make water appealing. You’re more likely to drink it if you like the taste. If you don’t like plain water, explore calorie-free flavored options.
• If you’re exercising in the heat, drink on a schedule, not just when thirsty.
• Two hours before exercising – 24 ounces of water.
• 15 minutes before exercising – 16 ounces of water.
• Every 15 minutes during exercise – 8 ounces of water.
• For periods of prolonged activity, Gatorade or a sports drink may be a good choice to replace electrolytes.

In addition to drinking lots of water, he had these suggestions for coping with the heat:

• Plan outdoor activities during the cooler hours of the morning and evening.
• Dress in lightweight, light colored, loose fitting clothing.
• Wear a wide-brimmed hat or use an umbrella for shade.
• If spending time outside, take cool-down breaks indoors or in the shade.
• Spray your skin with cool water or take a cool bath or shower.
• If you have to stand in the heat, move around or flex your leg muscles often to keep blood from pooling in your lower legs. (Support hose can also stimulate circulation.)
• Avoid caffeine and alcohol. They increase blood flow to the skin and can speed dehydration.

Three of the most common heat-related illnesses are heat exhaustion, heat cramps and heat stroke. All three occur when the body cannot cool itself adequately. Excessive sweating depletes the body’s fluid supplies and blood rushing to the skin’s surface to aid in cooling means less blood reaching the brain, organs and muscles.

Heat exhaustion occurs when someone sweats a lot and does not drink enough. In addition to excessive sweating, symptoms include: feeling faint or weak; nausea and vomiting; pale, cool, clammy skin; headache; fast heart rate and breathing; and heat cramps. Mild cases can usually be treated at home, but more serious cases require medical care. Stop activity and get out of the heat. Cool down and replace lost liquids by drinking water or a sports beverage and using cool compresses, a fan or ice bags placed under the arms and over the groin area. Rest for 24 hours and drink lots of water, juices or sports drinks. Avoid excessive heat for several days.

Heat cramps can also occur when the body loses excessive amounts of fluids and salt. Get out of the heat, replace fluids and salt with a re-hydration drink. Massage and stretch cramped muscles. Avoid physical activity for 1 – 3 days.

Heat stroke is the most serious of the heat-related illnesses and occurs when the body suffers from long, intense exposure to heat. The body cannot sweat enough to cool itself. Sweating may stop entirely and the skin may be red, hot and dry. A person with heat stroke may be confused, delirious or even unconscious. Recovery may require a hospital stay or several days of bed rest. Call 911 or an ambulance immediately. Don’t submerge the person in an ice bath; instead remove or loosen clothing and cool them down with cool water, fanning or placing ice bags in the armpits and over the groin area. Offer water or fluids only if the person is awake and alert. Do not attempt to lower body temperature with aspirin or acetaminophen, because this can interfere with treatment.

“Be alert to the early warning signs of impending trouble – often cramping in the legs – and stop to cool off and re-hydrate,” concluded Mr. Clark. “If you don’t get out of the heat and replenish fluids, your body can lose a significant amount of water and the risk of heat stroke becomes very real, and potentially life threatening. Heat stroke can develop rapidly and cause permanent brain damage if not treated promptly.”