Heat Exhaustion - Information You Should Know!
No matter where you live, heat exhaustion may soon be coming to a neighborhood near you! The incredible early summer/late spring heat wave is enough to remind us to stay cool. However, if you work or train outside, staying cool takes on whole new meaning. How can you stay cool and escape the heat of the day if you’re out in it for prolonged periods of time? Excessive heat is also a major concern for the elderly, excessively overweight people, and small children. Their bodies cannot withstand extreme temperature changes as well as the rest of us. Knowing the symptoms of heat exhaustion becomes imperative.
Keeping your body well hydrated is the best way to beat the heat. Drinking water is the first line of defense to keep you properly hydrated, but if you’re drinking lots of water, you maybe flushing out precious electrolytes. To replace them, alternate drinking water with sports drinks like Gatorade or you can make your own electrolyte drink in a pinch!
Problems from excessive heat can also happen in a gym or any sports activity that requires a lot of movement. Staying hydrated is the only way to give your body what it needs and keep out of medical trouble! Electrolytes may be something you’ve never heard about. They are responsible for all major cell activity in your body. They form what is known as the sodium potassium chain. Without them, we’d all be dead. That’s how important they are. When you sweat excessively, you lose vital hydration. Drinking lots of water can help replace the fluids in your body and may ward off heat exhaustion for a while, but if you don’t replace the sodium and potassium in your body, you are fighting a losing battle. Both muscle tissue and neurons are considered to be electric tissues of your body. Muscles and nerve transmissions are activated by electrolyte activity between the fluids of the body. Electrolytes enter and leave cell membranes through special protein structures. Muscle contractions, for example, are dependent on the presence of calcium, sodium, and potassium. Without sufficient levels of these key electrolytes, muscle weakness or severe muscle contractions may occur. Serious electrolyte disturbances, such as dehydration and over-hydration, may lead to cardiac and neurological complications. Unless these symptoms are quickly resolved, you will be in a medical emergency. Everyone should know the warning signs of heat exhaustion! Symptoms of Heat Exhaustion* heavy sweating * cool, moist, pale skin * muscle cramps * weakness * dizziness * headache * nausea If heat exhaustion is untreated, it may progress to heat stroke, which is an emergency. Seek medical attention and call 911 immediately if you suspect heat stroke. Symptoms of Heat Stroke* confusion * dry, pale skin * rapid, shallow breathing * fast, weak pulse If symptoms worsen or last longer than 1 hour, seek medical help. Ways to Avoid Heat Exhaustion* drink cool, non-alcoholic beverages * take frequent breaks * cool shower, bath, or bath * go into an air conditioned building * wear lightweight clothing
Electrolyte RecipeBoil together: 4 C. water Hard boil the water to purify it, then add the salt and sugar. Mix well. Remove from heat. Cool the mixture down before drinking! This mixture is safe to drink for 24 hours. After that, throw away what’s left over and remake the solution. If the person is throwing up, has to be given small amounts at a time, approximately 1 spoonful every minute. This was Dr. Spock’s recipe and my mother used it all the time with my brother and sister when we were hurling. You can add some flavors to this drink to make it more pleasurable to drink. Lemon juice, sprinkle of Kool Aid or Crystal Light, and orange juice are alright to use, however when my son was young, I used the plain mixture on him a few times and he drank it down just fine. Your body craves what it needs. If you are in a medical emergency, don't complain and just drink it. Heat exhaustion may exacerbate into heat exhaustion very quickly. It's good to recognize the warning signs so you can make the correct assessments quickly. Be equally concerned about your animals. If you keep them outside in extreme temperatures, be sure to provide them with adequate an water supply and lots of shade!
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