Wherever you live in the world, the summer heat can be brutal. Whether you are outside having fun or you are working outside, the risk for heat exhaustion and heat stroke is something that should not be ignored. Staying inside with air conditioning during the hottest part of the day, and keeping in the shade outside can help minimize the risk of heat exhaustion and heat stroke but let’s face it–that’s not always possible.
Everyone who works or plays outside during the hot summer months, or works in a hot environment any time of the year can become dehydrated and overheated. Fortunately, there are ways to keep yourself safe without a lot of drama. All it takes is a little planning ahead of time. First let’s take a look at what really happens to our body during heat stroke and heat exhaustion.
Heat exhaustion is characterized by fatigue, headache, weakness, dizziness, nausea, muscle aches or cramps, excessive thirst, slow or weakened heartbeat, fainting, confusion or anxiety, agitation, and drenching sweats, often accompanied by cold, clammy skin or a sensation of prickly skin (1).
There are two main causes for heat exhaustion. The first is being dehydrated. Excessive sweating without replenishing lost fluids, especially if you started out dehydrated, can quickly lead to severe dehydration and heat exhaustion. The second cause is salt and mineral depletion. Salt and other minerals are present in your sweat so excessive sweating can result in depleted minerals which can lead to muscle cramps, dizziness, and nausea and vomiting (1).
Heat stroke is a more severe condition, which if left untreated could become life threatening. Heat exhaustion can lead to heat stroke although it could come on without the symptoms of heat exhaustion. During heat stroke the body is unable to cool itself properly; internal body temperature can be between 104 degrees F/40 degrees C and 106 degrees F/41 degrees C or higher. Symptoms of heat stroke include throbbing headache; red, hot, and dry skin; lack of sweating; rapid, shallow breathing; rapid heartbeat; dizziness and lightheadedness; nausea and vomiting; behavioral changes such as confusion, disorientation, or staggering; unconsciousness; and seizures (2).
Some conditions that can lead to both heat exhaustion and heat stroke are hot temperatures with high humidity, intense or strenuous physical work, high blood pressure, smoking or tobacco use, drug abuse, heavy or long-term alcohol use, liver or kidney conditions, heart disease, obesity, underlying conditions that increase the chances of dehydration including diabetes or hyperglycemia, and certain medications that increase the risk of dehydration including medications for depression, insomnia, allergies, and poor circulation. Infants and children under 4 years old, and adults over 65 years old are especially at risk since their body is not as efficient at cooling itself (3). If someone is suffering from heat stroke, seek medical attention immediately. You can also begin cooling the body down by dousing with cold water or placing ice packs behind the neck, under the armpits and in the groin area (2).
As mentioned earlier, avoiding being outside during the hottest part of the day, and staying in the shade as much as possible are the best ways to reduce the risk of heat related illness, but there is much more that you can do. With a little preplanning you can enjoy the summer while keeping yourself and your family safe.
First and foremost, staying hydrated is an absolute must. Whether playing or working, make sure you take the time to drink water often. Plain cool or cold water is what your body needs the most. During profuse sweating, an electrolyte recovery drink, commonly referred to as sports drinks, can help replace lost salt and minerals (electrolytes). These drinks are very effective at quickly helping your body recover, especially if you feel that you just can not drink enough water to satisfy your thirst. The combination of electrolytes and sugar in water allows your body to immediately send it to your cells for use. Make sure that you continue drinking water between sports drinks to keep your kidneys hydrated and to prevent them from working too hard to filter excess electrolytes and sugar out of your body. Whether you buy premade electrolyte drinks or make your own, avoid artificial sweeteners; natural sweeteners make the drink effective. Natural sweeteners include sugar, fruit juice, honey, and other natural syrups.
There are a lot of really tasty foods that can help you stay hydrated while providing electrolytes in a form that your body can easily utilize. Before you head out to work or play, take a few minutes to pack a cooler with plenty of fresh water, electrolyte replacement drinks, and these yummy treats. Fruit is a refreshing summer treat which provides water, natural sugar in the form of fructose, anti-oxidants, and important minerals (electrolytes).
Watermelon not only contains a lot of water but it is also rich in electrolytes, and of course is wonderfully sweet. For a quick snack, cut the watermelon into bite-sized pieces before you leave home. Don’t forget to pack the salt if you like yours salty sweet. Pineapple is another good choice of fruit for refreshing a hot and weary body. Sweet and juicy, it also contains the enzyme bromelain which helps fight muscle fatigue and inflammation. Once again, prepare the pineapple before you leave home for immediate snacking. Oranges and other citrus fruits are also naturally refreshing; they can be eaten by the slice of squeezed into water. Kiwi fruit is high in potassium, an important electrolyte. Prepare them at home by scrubbing the skin under water with a vegetable brush; you can slice them or leave them whole. By eating the skin, you get the added benefit of extra fiber which helps stabilize blood sugar (4).
There are quite a few vegetables which can also help you fight dehydration and the heat. Cucumbers are refreshing eaten by the slice or slices added to water. Celery is 95 percent water and offers electrolytes such as potassium, sodium, magnesium, calcium, and phosphorus. Try dipping celery in peanut butter or other nut butters, or hummus for even more electrolytes (plus energy sustaining protein and healthy plant-based fat). A salad chocked full of lettuce and veggies like carrots, tomatoes, and mushrooms can provide a refreshing boost in the middle of the day. Top with roasted and salted sunflower seeds, raisins, and olives for added flavor (4)(5). Toss with a dressing made from apple cider vinegar to round out the electrolyte content. If a salad does not sound like something you want to mess with, consider using lettuce leaves to make wraps instead of using bread for sandwiches.
Besides drinking commercially made sports drinks, you can make your own electrolyte replacing sports drink with just a few ingredients. There are a lot of recipes on the internet, but here is a simple one:
¼ cup of lemon juice
¼ cup of lime juice
1 teaspoon of salt
1 whole squeezed orange (or one frozen can of orange juice)
1 liter of water
Hint: If this is a little too tart for you or the kids, add some honey or pineapple juice (6).
Coconut water is chocked full of electrolytes and is naturally sweet making it an instantly refreshing. Apple cider vinegar can quickly help you recover with potassium and magnesium. Try mixing a tablespoon of it in a glass of water along with a teaspoon of honey. Aloe vera juice is not only good for cooling hot skin, it is also cooling to the body when taken internally. By itself, aloe juice tends to be bitter so mix a tablespoon in juice, or water with lemon and honey (7).
Perhaps one of the biggest things that you can do to help prevent heat related illnesses is to make sure that you are properly hydrated to begin with before heading out into the heat. Avoid alcohol and caffeine since they both act as a diuretic. Excessive alcohol consumption before, during, and after being in the heat can also deplete your body of electrolytes. Along with starting out and staying hydrated, avoid wearing heavy, tight fitting clothes, and limit time spent in places where there is little air flow such as vehicles or buildings without proper ventilation (8).
When the temperature, and humidity, gets high remember to take breaks often, sit or lie in the shade, and drink plenty of water. Watch each other for signs of overheating, especially children and the elderly. If you are alone, pay attention to how you are feeling and whether or not you are sweating. Indulge frequently in electrolyte replacing drinks or food; your body is working hard to keep you cool while you are at play or work so don’t be afraid of a having few extra calories. And if you have an opportunity to cool down by getting in the water or air conditioning, do it! You will be happy you did. Have a happy and safe summer.
References
1. Understanding Heat-Related Illness–Symptoms. (2017, July 21). Retrieved from WebMD: https://www.webmd.com/first-aid/understanding-heat-related-illness-symptoms
2. Heat Stroke: Symptoms and Treatment. (2016, September 18). Retrieved from WebMD: https://www.webmd.com/a-to-z-guides/heat-stroke-symptoms-and-treatment#1
3. Huizen, J. (2018, January 16). What is Heat Exhaustion? Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/319570.php
4. Stanz, C. (2017, July 03). 7 Juicy Foods That Prevent Heat Exhaustion and Dehydration. Retrieved from Wide Open Eats: http://www.wideopeneats.com/7-juicy-foods-the-prevent-heat-exhaustion-and-dehydration/
5. Morrow, K. (n.d.). What Drinks and Foods Contain Electrolytes? Retrieved from Jillian Michaels: https://getfit.jillianmichaels.com/drinks-foods-contain-electrolytes-2020.html
6. How to Make a Homemade Electrolyte Drink. (n.d.). Retrieved from Fit Day: https://www.fitday.com/fitness-articles/nutrition/healthy-eating/how-to-make-a-homemade-electrolyte-drink.html
7. Natural Healing: 10 Home Remedies to Treat Heat Stroke. (2018, April 16). Retrieved from NDTV Food: https://food.ndtv.com/lists/natural-healing-10-home-remedies-to-treat-heat-stroke-765154
8. Hansen, K. (2016, September 09). Do You Have Heat Stroke or Heat Exhaustion? Learn the Signs. Retrieved from Healthline: https://www.healthline.com/health/heat-stroke-vs-heat-exhaustion#symptoms
