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Feeling
Hot, Hot, Hot
Tips on avoiding heat-related illnesses as the weather heats up
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Summer in Central Texas can be
brutal. The heat and humidity can cause problems for anyone who
likes to spend time outdoors-- exercising, playing at the lake,
or enjoying a backyard BBQ. Understanding how to stay cool – no
matter what the outdoor activity – can prevent heat-related
illnesses, such as heat cramps, heat exhaustion and heat stroke.
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“Austin is known for its outdoor
summer activities, which put many people at serious risk for
dehydration,” explains
Vimal George, M.D.,
a family practitioner with The Austin Diagnostic Clinic (ADC).
“It’s important that people remain aware of the temperature and
take steps to prevent becoming overheated. The combination of
dehydration and a rising body temperature can be truly
dangerous.”
Preventing Dehydration
“Just because it’s hot doesn’t mean you can’t enjoy the outdoors
this summer,” says Dr. George. “A few precautionary steps can
help keep you safe.” The first step to preventing heat-related
illnesses is preventing dehydration.
Before you head outside, increase your fluid intake by drinking
plenty of water, juices or rehydration drinks, such as Gatorade
or other sports drinks. It’s also a good idea to avoid strenuous
activity in especially hot, humid weather or during the hottest
part of the day, which is between 10 a.m. and 4 p.m.
“Many Central Texans like to exercise outside, so it’s important
to prepare your body by drinking enough fluids,” explains Dr.
George. “Two hours before exercising, try to drink 24 ounces of
fluid. Then drink 16 ounces of fluid 15 minutes before
exercising. Drinking 8 ounces of fluid every 15 minutes while
exercising will help to keep you hydrated.”
If you do have to be in the sun, wear lightweight,
light-colored, loose-fitting clothing, so your skin can cool
through evaporation. Try to keep your body as cool as possible
by taking frequent breaks in the shade, or heading indoors to
take advantage of a fan or air-conditioning. You can also cool
down by misting water on your arms, legs, and face. Taking a
cool bath or shower once or twice a day in hot weather can also
keep you from overheating.
Common Heat Illnesses
If you don’t stay adequately hydrated in hot, humid weather, you
can become dehydrated. Dehydration occurs when your body loses
too much water. If fluids are not replenished, it can lead to
mild to severe heat-related conditions.
“The first sign of dehydration is often heat cramps, usually in
your legs,” says Dr. George. Heat cramps occur in the muscles if
the body has lost too much water, salt and electrolytes. “If you
do not rest and rehydrate, the next step can be heat exhaustion,
which is also caused by the loss of too many fluids and
minerals. Heat exhaustion is a more serious condition and can
disturb blood circulation and brain function.”
“The most severe heat-related illness is heat stroke,” continues
Dr. George. “This occurs when the body is exposed to intense
heat for a prolonged period of time and loses its ability to
cool itself. Under these conditions, the part of the brain that
normally regulates body temperature malfunctions and your body
is unable to cool itself down.”
Treating Heat-related Illness
As the weather heats up, it’s important to know the first
symptoms of heat-related illnesses. These first symptoms include
feeling thirsty, dizzy or lightheaded, dry mouth, inability to
urinate, or very dark yellow or orange urine.
“You have to pay attention to your body during hot summer
months,” cautions Dr. George. “Because of the seriousness of
heat stroke, you need to seek medical attention immediately if
you stop sweating, have a rapid pulse or difficulty breathing or
seem disoriented.”
Dr. George says it’s important to teach your children these
symptoms as well so they understand when to tell you or another
adult that they need to get something to drink, take a break
from an activity, and cool off. Also remember that infants and
the elderly are more susceptible to heat-related illnesses, so
be certain to monitor them more closely.
“Elderly friends or relatives who do not have air-conditioning
should be a particular concern,” warns Dr. George. “Heat can
make pre-existing medical problems much worse, so be certain you
are checking on elderly friends and neighbors.”
“Summer is a great time to get outdoors and enjoy all of those
activities we’ve been looking forward to all winter, like
swimming, boating and grilling with friends,” says Dr. George.
“By taking simple precautions, you and your loved ones can stay
cool and safe right through the end of the dog days of summer.” |
Help Keep Austin Cool this Summer
This summer, The Austin Diagnostic Clinic supports
Family
Eldercare in their endeavors to help provide relief
from the intense summer heat. We encourage you to donate
to the Summer Fan Drive at
www.familyeldercare.org
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