17 April, 2024

When temperature rises, stay cool

Introduction:
A billboard on Interstate 94 in Illinois (USA) read, “Your wife is hot; fix your AC”. As funny as this sounded, it emphasised the need to keep the ambient temperature cool.

The health hazards of high heat are quite obvious. A simple dehydration can quickly turn into heat exhaustion. Heat cramps are often the initial symptoms; if not taken care of, they can progress to heatstroke.

Heat exhaustion is when your body’s inherent mechanism to adapt to outside heat starts failing. It usually happens due to prolonged exposure to excessively hot weather (usually more than 35 degrees). It is exacerbated by high physical activity in hot weather, excessive humidity, lack of proper fluid intake, alcohol use, and wearing non-breathable clothes. Heat exhaustion is also more common in children under 4 and the elderly (age >65).

Heat cramps are a constellation of symptoms that mark heat exhaustion’s early stage.
Symptoms include:
Muscle cramps
Heavy sweating
Rise in blood pressure and pulse rate
Low blood pressure upon standing, dizziness
Nausea
Headache
Extreme weakness

If prolonged exposure to heat continues, without proper remedial measures, heat cramps may progress to heatstroke.

Heatstroke can be life-threatening. It is important to recognize the symptoms of heatstroke:
Rise in body temperature. The skin may feel warm, and the thermometer will register a temperature higher than 100 degrees F.
Dizziness, extreme weakness, confusion, slurred speech
Inability to eat or drink
Fainting

*Heatstroke is a medical emergency and can lead to irreversible damage to critical organs like the brain, heart, etc., if not dealt with urgently.

Prevention from heat exhaustion:
1. Avoid outdoor activity during mid-day.
2. If you can not avoid working outdoors, take periodic breaks in a cool place. Dry air with a fan alone may not be sufficient. Wet your skin with a damp cloth or a water spray. Try to take a break in a temperature-controlled environment.
3. Stay in a cool, shaded place as much as possible. Avoid prolonged physical exertion.
4. Wear clothes made up of breathable fabric. Cotton/linen are good.
5. Drink plenty of fluids. Don’t wait for you to be thirsty.
6. Avoid staying in a parked car exposed to ambient heat. The temperature inside the parked car cabin is higher than the surrounding temperature.
7. Keep a timer on total outdoor exposure, particularly for kids playing outdoors.
8. Follow advisories issued by local regulatory agencies, such as this one from the Government of India or this from the CDC.
9. Acclimatise yourself to any change in outside temperature before taking up a physically exerting activity.

Treatment for heat exhaustion/cramps:
1. Stop all activity and rest
2. Move to a cooler place
3. Drink plenty of drinks—anything except tea/coffee/alcohol. Drinks with electrolytes work better (sports drinks, buttermilk, mixed lemon water). Avoid carbonated beverages, as they can cause excessive bloating.
4. Remove excessive dressing. Change to breathable fabric clothing.
5. Although physical activity can be resumed after adequate rest and hydration, once you feel you are back to normal, it may be better to rest for that day. Any future physical activity should be resumed with utmost preventive measures. It is advisable to have someone check on you every once in a while.

First aid for heatstroke:
1. Move to a cool shade and remove excessive clothes.
2. Give oral fluids if the person can drink. Do not force.
3. Cool the body with whatever means possible: ice packs, frozen packets, cold water, fan.
4. Arrange for an urgent transfer to the nearest hospital.

Heat exhaustion is preventable with simple measures. If you ever find yourself feeling dehydrated or having muscle cramps, seek help early. Also, extend your help to others around you. Offering them cold water goes a long way.

I am sure I didn’t answer all your questions on this topic. Feel free to message me with your queries; I will happily answer them.

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