To Your Health: Keeping it cool when the summer heat is spiking

By Gillian Slade on July 10, 2017.

Being physically active in the summer heat is more taxing on your body so you need to take precautions to avoid very serious health repercussions.

If you don’t normally work or play/exercise out of doors you need to be careful. It takes at least four to seven working days for your body to adjust to working in the heat so it is prudent to slowly increase your time out of doors each day.

Planning the time of day for your activity is another strategy. If there is a shrub that needs to be dug out, a tree removed, or a hole dug in the garden, plan on doing this very early in the morning when the temperature is lower and the air cooler.

We are all trying to be more physically active and the extreme heat does not need to stop your enthusiasm. Adjust your walk or run for early morning or late evening instead.

The signs of having overdone it include headache, feeling dizzy and tired, dehydration, sweating profusely, muscle cramps and you may notice a change in your breathing pattern and pulse rate. There may also be signs of confusion, nausea and vomiting. The symptoms relate to dehydration and salt depletion.

Heat exhaustion can lead to heat stroke with the potential to cause damage to the brain and could even be fatal.

Those who work outdoors may have acclimatized but on very hot days there is still the risk of an elevated body temperature and signs of heatstroke.

When you are taking a break it’s a good idea to go inside, preferably with air-conditioning, to give your body a chance to recover. If a building is not an option you need to find shade.

Drink plenty of water or other fluids but ones that do not contain caffeine or alcohol.

It’s a good idea to remove unnecessary clothing and perhaps even take a cool shower or bath. If those are not options, try wiping your body with cool damp cloths. An ice pack moved frequently around your body also helps to cool you down.

If symptoms persist, seek medical help.

Pay close attention to vulnerable individuals, including young children, older adults, and especially the chronically ill. Call for medical attention if required and while waiting, the person should be moved to a shaded area, remove outer clothing and shoes and wrap the person in a cool, wet towel.

Here’s to playing it safe in the heat of summer and here’s To Your Health.

To Your Health is a weekly column by Gillian Slade, health reporter for the News, bringing you news on health issues and research from around the world. You can reach her at gslade@medicinehatnews.com or 403-528-8635.

15
-14