Beat the Heat: Stay Safe in Midwest’s Summer
Summer is here, and with it comes the fun of outdoor activities—school’s out, pools are open, and summer camps and sports are in full swing. But as the temperatures rise across the Midwest, it’s important to stay vigilant about the risks of prolonged sun exposure. The current heat wave sweeping through the region is bringing temperatures that can exceed 100 degrees, making it crucial to know how to protect yourself and your loved ones.
Understanding Heat-Related Illnesses
Our bodies have a natural ability to regulate temperature, but when the mercury climbs too high, especially in hot and humid conditions, our cooling mechanisms can struggle. When humidity levels are above 50%, the air’s moisture content slows down the evaporation of sweat, reducing the body’s ability to cool itself. This can lead to heat-related illnesses, which range from mild to life-threatening.
Here’s a quick guide to recognizing and responding to heat cramps, heat exhaustion, and heat stroke:
1. Heat Cramps
Heat cramps are often the first sign of trouble when spending extended periods in the sun. You may experience muscle pain or spasms, typically triggered by heavy sweating during intense physical activity. The best way to prevent and treat heat cramps is by hydrating with water or a sports drink, stopping physical activity, and moving to a cooler place. If the cramps persist for more than an hour, seek medical attention.
2. Heat Exhaustion
Heat exhaustion is more severe and commonly affects children and outdoor enthusiasts. Symptoms include cold, pale, and clammy skin, a fast and weak pulse, nausea or vomiting, muscle cramps, dizziness, headaches, tiredness, and fainting. If you or someone else shows signs of heat exhaustion, act quickly: move to a cool area (preferably with air conditioning), drink water slowly, loosen clothing, and use cool, wet cloths on the body or take a cool shower.
3. Heat Stroke
Heat stroke is the most dangerous heat-related illness, requiring immediate medical attention. Signs include a body temperature of 103°F or higher, hot and red skin (either dry or damp), a rapid and strong pulse, headaches, dizziness, confusion, and loss of consciousness. If you suspect someone is suffering from heat stroke, call 911 immediately. While waiting for help to arrive, move the person to a cooler location and try to lower their body temperature with cool cloths or an ice bath. Do not give them anything to drink.
Tips to Beat the Heat
To avoid heat-related illnesses, follow these essential guidelines:
- Dress Smart: Wear loose-fitting, lightweight clothing that allows your body to cool down more effectively.
- Stay Protected: Use a broad-spectrum sunscreen with an SPF of 15 or higher, wear sunglasses, and don a wide-brimmed hat. Reapply sunscreen regularly, especially if you’re swimming or sweating.
- Hydrate Wisely: Drink plenty of fluids to stay hydrated. Avoid hot, heavy meals that can raise your body temperature, and consider sports drinks to replenish lost electrolytes—especially if you’re sweating heavily. However, consult your doctor before drinking sports beverages if you have a chronic condition or are on a low-salt diet.
- Mind Your Medications: Be aware of any medications you take that may affect your body’s ability to stay cool and hydrated.
- Car Safety: Never leave children or pets in a parked car, as temperatures inside can rise rapidly, leading to heat-related deaths.
- Time Your Activities: Try to limit strenuous activities to cooler parts of the day, such as early morning or evening.
- Acclimate Gradually: If you’re not used to the heat, ease into outdoor activities gradually to give your body time to adjust.
- Stay Indoors: Whenever possible, stay in air-conditioned spaces. If your home doesn’t have air conditioning, visit places like malls or public libraries. Even a few hours in a cool environment can help your body handle the heat better. Electric fans may help with comfort, but they’re not effective when temperatures soar into the 90s. Instead, take a cool shower or bath or visit an air-conditioned space.
- IF YOU NEED HELP, CALL FOR HELP
- If you are at a higher risk of heat-related problems due to medications or medical conditions, exercise extra caution and promptly address any symptoms of overheating. It’s crucial to ensure access to medical services during strenuous activities in hot weather to manage potential heat emergencies effectively.
- Scroll to bottom to see all signs/symptoms of heat-related illnesses, provided by the CDC.
Special Considerations
If you’ve recently had surgery or sustained an injury, be extra cautious in the heat. Your tolerance to high temperatures may be lower due to trauma and inactivity. This isn’t meant to keep you from enjoying the outdoors—just to remind you that it’s always better to be safe than sorry!
Stay Cool with Axes
By adhering to these guidelines and being mindful of the risks posed by high temperatures, you can better protect your health during the sweltering summer months in the Midwest. Always prioritize your well-being and take proactive measures to enjoy a safe and pleasant season.
Are you looking to find the Physical Therapist that’s right for you? Axes is here for you – and not just as a ‘fair-weather friend’! (…see what we did there?)
Schedule your FREE injury assessment with an Axes expert today!
Stay cool. Stay hydrated. Stay informed.