Getting Heated 🔥: The Dangers of Heat-Related Illnesses

We aren’t referring to the clothing store. Heat-related illnesses are a critical public health concern in the United States. According to the CDC, about 658 people die annually from heat-related causes in the United States. As our climate changes and things begin to warm up, we may start to see a larger increase in heat-related illnesses.

Lately, I’ve been reading more news articles about people going missing while hiking in the heat. Below is an article about a incident involving one of our own in San Diego. What happened is very tragic. Our hearts go out to the victim’s family and friends. May she RIP.

Body found in search for missing hiker in San Diego (usatoday.com)

As you can see, heat-related illness is a serious issue, and the symptoms can appear in the blink of an eye. Being able to identify the different types of heat-related illnesses and knowing what to do in those situations may save a life. Heat illnesses have some differences, here’s a rundown of the different types.

The Breakdown: Heat Related Illnesses

Heat Cramps: Ever experience those excruciating muscle spasms while enjoying a beautiful day in the sun? That’s your muscles begging for hydration. Hydrate! We don’t want your muscles drying up like beef jerky!

Heat Exhaustion: On hot days, heat exhaustion can quickly creep up on us. Individuals with heat exhaustion may experience heavy sweating, cold/pale/clammy skin, dizziness, weakness, nausea, headaches, muscle cramps, fainting, and having a fast/weak pulse.

If you or someone you know is experiencing heat exhaustion do the following:

• Move to shade/cooler environment.
• Rest: lie down and elevate your legs
• Hydrate: drink cool water/sports drinks. Avoid caffeine and alcohol. Caffeine and alcohol will dehydrate the body.
• Cool Down: use fans/air conditioning, apply cool compresses or take a cool shower/bath, and remove any excess clothing. 
• Monitor your symptoms: Watch for worsening symptoms. If your symptoms don’t improve after 30 minutes seek medical attention. 
• Avoid returning to activities too soon: rest and avoid strenuous activities until you fully recover.

Heat Stroke: Heat stroke is a medical emergency and 911 needs to be called immediately 

Individuals suffering from heat stroke may include some or all the following symptoms:  

• Red/hot/dry skin or profuse sweating.
• Altered mental state.
• Nausea/vomiting.
• Headaches.
• Muscle weakness/cramps.
• Dizziness/lightheadedness.
• Rapid breathing. 
• Rapid/strong pulse.
• Core temperature above 103 degrees.
• Unconsciousness.

Typical heat stroke will show signs of hot/dry skin but if heat stroke is caused by exertion the individual will be profusely sweating. Individuals experiencing an altered mental status may experience symptoms such as irritability, slurred speech, delirium, seizures, or a coma. 

If you experience signs of heat stroke do the following:

• Call 911. Medical intervention is crucial. 
• Move to a cooler environment immediately.
• Cool yourself by either removing excess clothing, applying ice packs to armpits/neck/groin, use a fan, or immerse yourself in a cool shower or bath.
• Hydrate: sip water or sports drinks. Avoid caffeine and alcohol. 
• Monitor Temperature: continue taking your temperature and providing cooling methods until your temperature drops below 102 degrees. 

If you witness someone experiencing a heat stroke stay with them until help arrives. 

Heat exhaustion and heat stroke are serious conditions, so be proactive. Don’t wait until things get bad before taking action. 

Quench Your Thirst!

Don’t worry, Gatorade doesn’t sponsor us. We just want to mention ways to prevent feeling thirsty. Feeling thirsty means you are already experiencing a mild level of dehydration.

One general rule suggests you should aim to drink about half your body weight in ounces each day (example: if you weigh 100lbs, you should drink about 50oz). The Institute of Medicine Guidelines recommend males drink/consume a total of about 3.7 liters (125oz) of water and while females consume about 2.7 liters (91oz) of total water a day from food/beverages. The amount of water may be altered due to other factors such as physical activity level, climate, health conditions, and nutrition intake. It’s important to listen to your body.

Drink more water if:

You are more physically active

• You are more physically active.
• Weather conditions are hot and/or humid.
• You’re experiencing health problems such as diarrhea/vomiting.
• Consuming foods higher in salt or protein.

Here’s some pain-free tips to stay ahead of dehydration:

• SIP: Don’t wait for thirst to arrive, sip water regularly throughout the day. 
• MONITOR YOUR URINE: Light yellow or clear urine indicates you are adequately hydrated. Darker urine suggest you need more fluids!
• INFUSE: I know many people who refuse to drink water because they don’t like the taste. Are you one of those many? Give your agua some pizazz by adding slices of fruit, cucumbers, or mint. Sparkling water with added flavors is another quick option. 
• EAT YOUR WATER: Consuming water-enriched foods is another way to stay hydrated. 

Replenish Electrolytes

Sweating means our body’s natural A/C system is operating well. Our bodies release more than just water when we sweat. Essential electrolytes are also lost in sweat. After a strenuous workout or enjoying a warm summer day, it’s important to replenish the fluids and electrolytes lost from sweating. 

Essential electrolytes lost during sweating include:

Sodium (NA+): Sodium regulates our body’s fluid balance, helps nerve function, and assists with contracting muscle. Loss of sodium from sweating may cause muscle cramps and weakness. 

Potassium (K+): Potassium assists with muscle function, nerve signaling, and balancing fluids. Loss of potassium from sweating may cause muscle cramps. 

Magnesium (Mg2+): Magnesium assists with muscle/nerve function, energy production, and maintaining healthy bones. Loss of magnesium from sweat may cause muscle cramps and muscle spasms. 

Chloride (Cl-): Works with sodium to maintain fluid balance. Chloride also assists with producing stomach acid (HCl) and is often lost in conjunction with sodium and affects fluid/electrolyte balance. 

Calcium (Ca2+): Calcium has many functions in the body and is essential for bone production, nerve function, and muscle contractions. Calcium is lost in small amounts through sweating but deficiency in calcium may affect proper functions of muscles and nerves.

Electrolyte Drinks

Stores are packing their shelves with different types of products for replenishing your electrolytes. Electrolyte drinks, powders/tablets, and natural foods are easy ways to replenish your electrolytes. Some food sources to help restore your electrolytes include bananas, cantaloupe, oranges, spinach, yogurt, avocados and nuts/seeds.  

If you’re interested in using electrolyte powders you might look into Nectar, Voli, Cure Hydration, Liquid IV and LMNT brands. Be sure to read and compare ingredient labels. I personally have used LMNT (the mango chili, watermelon, and citrus flavors taste good to me). I will say LMNT tastes a bit salty, and I have to dilute my drink with more water.

Please note the electrolyte options I’ve mentioned above are just suggestions and are not specific recommendations. Always be sure to consult with a healthcare practitioner for personalized guidance tailored to your individual needs and circumstances. 

The precise number of heat-related illnesses (including heat exhaustion, cramping, and head strokes) may be hard to calculate because many cases go unreported and untreated. It’s clear that heat-related health problems affect a substantial number of people each year. Prevention and quick action may save lives, especially during extreme heat waves. If you have any questions or concerns about heat-related illnesses, hydration, or electrolyte replenishment feel free to reach out to us!