SUNDAY, June 29 (HealthDay News) -- As the mercury continues to
rise, people of all ages should take precautions to ward off
heat-related illness while exercising, playing or taking part in
any kind of physical activity outside.
"Many cases of heat illness are preventable and can be
successfully treated if such conditions are properly recognized and
appropriate care is provided in a timely manner," Brendon
McDermott, a certified athletic trainer with the University of
Connecticut, said in a prepared statement. "We're hoping to educate
athletes, coaches, parents and health care providers about what can
be done to prevent and treat heat illnesses."
The National Athletic Trainers' Association (NATA) recently
issued recommendations to help guard against illness related to
warm-weather activity:
- Don't start at full tilt. Gradually increasing the intensity
and duration of activity helps ready your body for the heat.
- Take rest breaks. Add them to the activity and get adequate
rest between bouts of exercise. Good sleeping habits also cut your
risk of heat-related trouble.
- Stay hydrated. Drink water or sports drinks well before and
throughout physical activity in the heat. If your urine turns a
darker color -- more like apple juice than lemonade - that's a
quick indicator of dehydration.
- Timing helps. When possible, exercise during the cooler
portions of the day -- early morning or late evening.
Back off at signs of trouble. If you don't feel well, reduce the
intensity or length of your activity, for example, walk instead of
run. If you have symptoms of an illness (e.g., fever, diarrhea,
extreme fatigue, etc.) don't exercise at all. These conditions can
decrease your body's tolerance for heat and increase your risk of a
heat illness.
Even if you think you are prepared, always listen to your body.
If you start to feel ill or strange, stop immediately and seek
medical attention.
Here are some heat-related ailments to watch for in yourself and
others when working or playing in the warm weather:
Exertional heat stroke can result in death unless quickly
recognized and properly treated. Watch for an increase in core body
temperature (usually above 104 degrees F/40 degrees C); altered
consciousness, seizures, confusion, emotional instability,
irrational behavior or decreased mental acuity, nausea, vomiting,
or diarrhea; headache, dizziness, or weakness; increased heart
rate; decreased blood pressure or fast breathing; dehydration; and
combativeness. Seek emergency medical treatment immediately; if you
are waiting for medical help to arrive try immediate whole-body
cooling, preferably through immersion in cold water.
Heat exhaustion is moderately serious, usually resulting from
fluid or sodium loss in the heat. Loss of coordination; dizziness
or fainting; profuse sweating or pale skin; headache, nausea,
vomiting or diarrhea; stomach/intestinal cramps or persistent
muscle cramps are its signs. Heat exhaustion patients need to move
to a cool, shaded environment, with feet elevated, and be given
fluids. If their condition worsens or does not improve shortly, get
them to an emergency room. Even if the patient does improve, NATA
recommends having a doctor evaluate them.
Heat cramps often occur in people who perform strenuous
exercise in the heat. Signs and symptoms include intense pain (not
associated with pulling or straining a muscle) and persistent
muscle contractions that continue during and after exercise. When
heat cramps occur, stop activity immediately, eat salty food,
consume a sports drink and stretch the affected muscle. If cramping
getting worse or spreads, head to the emergency room.
Hyponatremia happens when a person's blood sodium levels
decrease to a potentially fatal level. Over-hydration, inadequate
sodium intake or both can cause it, with the result possibly being
cerebral and/or pulmonary edema. Signs and symptoms include
excessive fluid consumption to the point of weight gain during
activity; increasing headache; nausea and vomiting; and swelling of
the hands and feet. If the condition involves mental confusion and
intense headache, see a doctor. A doctor should also be consulted
before resuming outdoor activity in the heat.
More information
The National Athletic Trainers' Association has more about
heat illnesses.
