Let Military Veterans Teach You How to Beat the Heat
For more than 15 years now (since the first Gulf War in 1990), members of the U.S. Military have had to learn to deal with the dangerous aspects of extreme heat. In July, it is not unusual for temperatures in the Persian Gulf region to climb to a sizzling 122 degrees, cooling only to about 100 degrees at night. In spite of the heat, military people work round the clock, launching dozens of aircraft sorties all day and night, and patrolling the streets and countryside of Iraq.
In extreme heat, there are four primary dangers to watch out for. In order of seriousness, they are sunburn, heat cramps, heat exhaustion, and heat stroke.
Sunburn
Sunburn doesn't necessarily require high temperatures. It occurs when the skin is exposed to direct sunlight for an extended period of time. The reddened skin and pain normally presents itself within 24 hours of sun exposure and generally peaks at 72 hours. Blisters may be present in extreme cases.
The best therapy for sunburn is prevention with the wearing of clothing or sun block. If possible, one should avoid sun exposure during the peak day (10:00 A.M. to 3:00 P.M). Cool compresses and topical pain medications may produce symptomatic relief. Topical steroids (such as betamethasone) and oral NSAIDs (such as indomethacin) may be of benefit, but could possibly be addictive.
Heat Cramps
Heat cramps result during strenuous physical activity, when the body begins to dehydrate. Symptoms are normally noted when one takes a drink of water immediately following physical activity.. Immediately after drinking, one will start feeling skeletal muscle cramps, followed by profuse sweating. The treatment for heat cramps is immediate rest, and steady rehydration.
Heat Exhaustion
Heat exhaustion is a serious medical condition, and if not treated, can quickly develop into heat stroke. It is cause mainly by body over-heat due to dehydration. The symptoms are clammy skin, fatigue, light-headdress, nausea, vomiting, headache, tachycardia, hyperventilation, hypotension, normal or slightly elevated body temperature, and profuse sweating. Rest and immediate replacement of fluids is necessary. This may require hospitalization for IV fluids.
Heat Stroke
Heat stroke is a medical emergency which needs rapid treatment to prevent death or severe and permanent brain damage. Heat stroke is caused by extreme body temperature and severe body fluid depletion. The symptoms are high body temperature (often 106 degrees and above), sweating, or may be dry, loss of consciousness, or alteration in mental status (hallucinations, bizarre behavior, or other neurologic symptoms). Treat with fluids, remove clothing and apply water to skin and fan to promote evaporative heat loss. Get immediate medical attention.
So, what can you do to reduce the risks of heat exhaustion or heat stroke?
Fluids. The absolute, 100 percent, most important aspect of fighting off heat exhaustion and heat stroke is to consume plenty of fluids. Plenty means PLENTY!!!! You should have a water bottle next to your hand at all times during the day, and you should be sipping out of that bottle constantly.
In the Gulf, we used peer-pressure to "tease" everyone into always holding a water bottle, or having a canteen on their belt at all times. In extreme heat, even though you don't feel thirsty, you are probably dehydrated. A general rule of thumb is the darker your urine is, the more dehydrated you are. If it helps you to drink more, feel free to flavor the water with Gatorade mix, or Koolaid. Avoid coffee's, cokes, and tea, as these contain caffeine, which can accelerate fluid loss. Alcohol also speeds up dehydration of the body.
Rest. Get as much rest as possible, and don't exert yourself during the hottest periods of the day. Mow that lawn at 7:00 A.M. in the morning, or 8:00 P.M. at night instead of at 2:00 P.M. in the afternoon.
Fans. At many times fans are good, but they are virtually worthless at temperatures above 90 degrees or when the humidity exceeds 35 percent. When using a fan, remember, you're cooling your body by evaporating your sweat, which increases the rate of body fluid depletion. Drink extra water when using a fan.
Wear a Hat or Scarf. Much heat is absorbed into the body from the head in direct sunlight. This is one reason why Middle Eastern cultures developed wearing head coverings. Copy this survival technique by covering your head with a hat or scarf while outdoors.
Cool Down Once per Day. Studies have shown, over and over, that the effects of heat are cumulative. Most cases of heat exhaustion or heat stroke occur after the third day of the heat wave. This is especially true during those heat waves when the temperatures at night do not cool down significantly. People without air conditioners should strive to cool their bodies down at least once per day by taking a cool bath, or visiting an air-conditioned mall or movie theater. Give your body a couple of hours break from the heat each day, and it will be that much more able to withstand future heat.
Remember, in much harsher parts of the world, people have been surviving extreme heat without air-conditioning for centuries. It takes being careful, staying aware of what's going on with your body, and a little bit of common sense. When in doubt, drink more water!
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