Protect yourself from heat-related illnesses

Even before the official start of summer on June 20, many of us were feeling the heat. Chicago broke decades-old temperature records in May, and we have a long, hot summer ahead.

Our bodies are resilient, but heat is dangerous even to the fittest person. Heat-related illnesses are the main reason emergency room visits spike in the summer.

Let’s review the signs of heat-related illnesses and review safety tips. These are especially important if you have a young child or senior in your care, as they are most susceptible.

Types of heat-related illnesses

We’re designed to maintain an internal body temperature a few degrees above or below 98.6° F. Heat-related illness sets in when the body isn’t able to rid itself of excess heat at a fast enough rate.

When the body starts to overheat, blood vessels get bigger and the heart beats faster and harder. More blood flows to the outer layers of the skin so that heat can be released into the environment.

If the outside air is warmer than the skin, the brain triggers sweating to cool the body. As sweat evaporates, it releases heat from the body. As you probably have experienced, sweating when the weather is humid is much less effective.

When the body can’t cool itself effectively or quickly enough, heat-related symptoms can start showing up. Here are a few things to watch for:

Heat rash: This is a skin irritation caused by excessive sweating and clogged pores during hot, humid weather. Babies, who have folds of skin on their necks, legs and arms, can quickly develop this, but anywhere your skin rubs together (armpits, under the breasts) can be susceptible. Small blisters may develop.

Heat cramps: The body loses a lot of salt and electrolytes when it’s sweating excessively, which can lead to painful muscle spasms in the arms, legs, abdomen and other areas.

Fainting or light-headedness: More blood is flowing to the skin surface (which is why people may look red or flushed when suffering heat-related illness), so there’s less in the brain. This may cause you to feel dizzy or even faint when you stand up. One of the reasons for ER visits in summer is injuries caused by a fainting spell or dizziness.

The more serious heat-related illnesses are heat exhaustion and heat stroke, which is potentially fatal. A person’s skin may feel cool to the touch, but the internal body temperature may still be dangerously high.

Heat exhaustion: When the internal temperature is between 101 and 103 degrees and you’ve become dehydrated from sweating, heat exhaustion can result, with feelings of fatigue, nausea, fast heartbeat and shallow breathing. This is your body telling you to stop exerting yourself.

Heat stroke: This is a medical emergency. Sweating causes your blood volume to drop and therefore your blood pressure, meaning not enough blood and oxygen are reaching internal organs. The body’s internal temperature of 104 or above may be enough to lead to organ failure. Immersing a victim in cold water is the best immediate course of action.

So, clearly, heat is not something to mess around with. How do you protect yourself and those you love?

Avoid going outside unless you really have to. Most of us are fortunate enough to have air conditioning in our homes and cars, but if you don’t have it, find somewhere that does, whether that’s the mall, the library or a museum. Chicago and Cook County operate cooling centers across the region.

Get wet. As water evaporates from the skin, it cools the body. Jump in a lake or take a cool bath.

Shed layers. Summer is no time for fashion statements. Wear light-colored, loose clothing that allows air to flow around you. And a broad-brimmed hat, too.

Exercise or do yardwork in the early morning. One of the effects of prolonged heat is that even the nights are hot. Temperatures are usually lowest in the early morning.

Stay hydrated, but not too hydrated. Yes, drink water or sports beverages and eat foods that are water-rich. But too much water can dilute the salts in your body, so some salty snacks are a good addition.

Listen to your body and keep an eye on others. Heat illness can develop very rapidly and is not always obvious before it becomes life-threatening.

Most of all, don’t hesitate to seek medical treatment if you suspect heat exhaustion or heat stroke. You want to make sure to be around when things cool off in autumn!

• Teri (Dreher) Frykenberg is a board-certified patient advocate. A critical care registered nurse for 30+ years, she is founder of NShore Patient Advocates (www.NorthShoreRN.com). Her book, “How to Be a Healthcare Advocate for Yourself & Your Loved Ones,” is available on Amazon. She is offering a free phone consultation to Daily Herald readers; email her at teri@northshorern.com.