Signs of Heat Stroke
Summer is approaching fast and
temperatures are beginning to rise, so it’s time to start thinking about how to
recognize, prevent and treat heat-related illnesses. Heat stroke is no joke,
and in some cases it can even be fatal or cause long-term health problems.
So let’s talk about the symptoms of heat stroke, some tips on how to prevent
heat stroke – especially when exercising in the heat – how to treat heat stroke
and when to call the doctor or seek medical help.
How to Know If You Have Heat Stroke
The early signs of heat stroke include feeling tired, hot,
sweaty, thirsty and experiencing muscle cramps. Many people – especially those exercising in hot weather or
in a crowded, steamy gym – brush off these feelings as side effects of intense
exercise.
That’s understandable, and they aren’t necessarily wrong. But pushing too hard
through these symptoms without taking action to mediate them can easily push
you beyond workout fatigue into overheating.
If you’re feeling one or more of the following signs of heat illness, then there’s a good chance that you’re already suffering
from heat stroke – especially if you’re experiencing some of the more severe
symptoms.
– Throbbing headache
– Flushed/red skin
– Skin is dry and hot to the touch
– Sweaty, slightly moist skin (during exercise)
– Increased body temperature
– Increased heart rate
– Rapid, shallow breathing
– Confused, irritated, slurred speech, delirious
– Seizure
– Coma
How to Prevent Heat Stroke
They say that an ounce of prevention is worth a pound of cure, and that is
especially true when it comes to preventing overheating and heat illness. When
you know that hot weather is coming, or when you have outdoor activities or
exercise sessions planned, there are several precautions you can take to avoid getting heat stroke and heat cramps.
– Drink plenty of fluids before, during and after outdoor activity
– Wear light colors and avoid heavy layers of clothing
– Wear moisture-wicking fabrics
– Use high-SPF sunscreen, sunglasses and hat when outdoors
– Try to avoid direct sunlight and stay in shady areas when possible
– Avoid alcohol and caffeine, as these cause you to lose fluids
– Exercise at lower intensity or do shorter workouts
– Exercise indoors on the treadmill or in an air-conditioned gym
– Wear a long-sleeve shirt to protect your skin when spending long hours
outside
What to Do If You Have Heat Stroke
Sometimes, even when you take precautions to increase fluid intake and limit
exercise duration and intensity, you can still end up pushing your body a
little too hard into heat exhaustion.
If you think you might have heat stroke, get out of the heat immediately. Get
off your feet and replenish your body’s fluid levels. Drink eight ounces of
water or a low-sugar sports/electrolyte drink every 15-20 minutes, but do not exceed 48 ounces
in one hour.
If an hour has passed since you got out of the heat, rested and rehydrated, yet
heat stroke symptoms still remain, then head to the local emergency room or
call 911 immediately. Heat illness can be very dangerous, so don’t hesitate to
seek medical attention if your symptoms are lingering or worsening beyond that
first hour.
You can still take part in outdoor activities during the hot summer months, as
long as you know what to do to keep yourself safe from heat stroke. Being
prepared and following some common-sense rules is the key to safely working and
playing outdoors in the sun. So follow these hot weather tips to prevent heat
stroke and have a productive and fun summer.
