Heat Exhaustion Safety Tips

While on vacation in Orlando, there happened to be near record heat for that time of year.  I was out playing golf by myself and as I neared the end of my round, I wondered how wise I was given the fact that I did not see anyone else on the course.  What if I collapsed from heat stroke?  It brought me back to the time of summer football 2-a-days and the heat involved.  It seems that every year I hear about some football player who dies on the practice field.  I decided that should I survive, I would write an article on the heat index, the symptoms and treatment of heat stroke, and how to protect yourself from the heat.

You can think of the heat index as being like the wind chill factor for heat. The heat index takes into account the air temperature and the relative humidity so that the higher the humidity the higher the temperature feels to your body. When I was golfing, the heat index was 110 degrees, and I’ll tell you, it felt HOT!

If the heat index is above 90 deg, heat cramps and heat exhaustion are possible.  Little did I realize, but a heat index above 105 deg is a danger zone with heat cramps and heat exhaustion likely.  I can tell you that I am certain I ended up suffering from heat exhaustion.  Above 130 degrees and heat stroke is imminent.  You shouldn't be outside!

Heat stroke results when the body absorbs or produces more heat than it can rid itself of.  Normally when we are warm, we perspire, and the evaporation of the sweat off our skin helps us to cool down.  At higher levels of humidity, it is harder for the evaporation of the sweat to occur because of the increased water vapor in the air.  Furthermore, during times of physical activity (golf or football practice), it is possible for the body to become dehydrated preventing the formation of perspiration.  Then it becomes nearly impossible for the body to cool itself down and external measures are required.

There are various symptoms of heat exhaustion which can ultimately lead to heat stroke.  The skin can be warm and red initially with profuse sweating.  As the individual becomes dehydrated, blood pressure can decrease and the blood vessels constrict in order to maintain blood pressure.  Then the skin can be cool and clammy and pale.  The individual may feel lightheaded and dizzy because of the dehydration and lower blood pressure.  Other symptoms can include nausea and vomiting, irritability or confusion, or even loss of consciousness and coma.

Despite drinking 2 bottles of water and a Gatorade, I still felt somewhat lightheaded and a little nauseous at the end of my round of golf.  I had to assume that I was somewhat dehydrated from sweating profusely.  After about 10 minutes in the air conditioning, I felt a lot better.

Heat stroke should be considered a medical emergency.  Activation of the emergency medical system should be performed.  Get the individual out of the heat.  This may be into a building or out of the sun into the shade.  Try to cool the person by spraying cool water on them or having them drink some cool water or sports drink.  Turn a fan onto the individual.  Allow professionals to do their job when they arrive.

Summer can be a fun and exciting time, but you need to be careful not to overdo the outdoor activities in extreme heat.  Pay attention to the forecasted heat index since a heat index above 105 degrees makes heat exhaustion likely.  Know the signs and symptoms of heat exhaustion and take the appropriate precautions being careful not to overdo it.