Hot, muggy, summer days are great for spending the day in a pool, but
not so great for athletic activities. As the temperature and humidity
rise, attention needs to be given to heat-related injuries. When the
body is unable to cool itself by sweating, heat illness can occur.
Factors that can lead to heat illness are:
High temperature
High humidity
Direct sun or heat
Limited air movement
Physical exertion
Poor physical conditioning
Certain medications, and/or
Inadequate tolerance for hot environments.
Populations most at risk for heat illness include:
Infants and young children,
Adults age 65 and over,
Mental illness, and/or
Physical illness (i.e., such as heart disease or high blood
pressure)
Heat illness can be broken down into three categories
Heat cramps
Heat cramps are painful, involuntary muscle spasms that usually occur
during heavy exercise in hot environments. This type of muscle cramp is
often due to inadequate fluid intake or an imbalance between water and
electrolytes.
Signs and symptoms:
Profuse sweating
Muscle cramps: most often occurring in calves, arms,
abdominals, or back
Treatment:
Fluid replacement: water, clear juice or sports drinks
Gentle stretching and massage of the affected muscle group
Ice application
Activities for the rest of the day should stop; likelihood of
cramps returning are great
Prevention:
Diet rich in potassium and calcium
Replacement of fluids after workouts that include a solution of
electrolytes (potassium, sodium, and calcium); carbohydrates may be
helpful
Do not wait until you're thirsty before drinking water; schedule
water breaks at regular intervals throughout the exercise session to
help maintain hydration levels in the body
Heat exhaustion
Heat exhaustion results from dehydration. Signs and symptoms – which
can resemble shock – often, begin suddenly, sometimes after excessive
exercise, heavy perspiration and inadequate fluid intake.
Signs and symptoms:
Flushed skin, profuse sweating
Weakness and moist skin
Mildly elevated body temperature
Dizziness, headache
Lightheadedness or fainting
Upset stomach, vomiting
Mood changes that may include irritability or confusion
Dark colored urine
Rapid pulse and breathing rate
Treatment:
Remove athlete from sun/hot environment; place in cool or air
conditioned place
Replace fluids
Remove excess clothing
Place cool compress directly on body
Lay person down, elevate legs and feet slightly
Monitor person closely. Heat exhaustion can quickly become
heatstroke!
Prevention:
Consistent replacement of fluids before, during and after
practice
Avoid drinks that contain caffeine, large amounts of sugar, or
alcohol as they cause additional fluid loss
Heatstroke
Heatstroke is the most severe heat-related illness. Heatstroke can be
a fatal condition resulting in the body's inability to regulate body
temperature through the act of sweating. The main sign of heatstroke is
a noticeably elevated body temperature (i.e., generally greater than
104º F) with changes in mental status ranging from personality to
confusion and coma. This condition is a medical emergency.
Signs and symptoms:
Headache, dizziness
Unconsciousness
Red, hot, dry skin with no sweating
Mental confusion
Rapid pulse rate
Loss of consciousness
Seizure/convulsions
Very high body temperature
Treatment:
Cool individual as rapidly as possible, place cool compresses
directly on skin
Move to cool, well ventilated location
Remove as much clothing as possible
Monitor vital signs
Activate Emergency Medical Service (EMS)
The goal of treatment for these heat-related injuries is to decrease
body temperature and replace fluids. It's important to monitor body
temperature, heart rate and respiration rate. If any changes occur, or
there is any doubt to the severity of the heat illness, contact an
Emergency Medical Service (call 911).
Prevention is the best defense against heat illness. On hot and humid
days, workouts should be scheduled for the early morning or evening
hours. Wearing light-colored, loose-fitting clothing, hat, sunglasses,
and the use of sunscreen is advised. During physical activity, it's
recommended that participants consume one cup of water every 15-20
minutes; avoid very cold drinks – they can often cause stomach cramps.
Additionally, skipping drinks that contain caffeine, high sugar content,
or alcohol is key to proper hydration.
Finally, familiarity with the Heat Index (i.e., the temperature the
body feels when heat and humidity are combined) is an important step for
avoiding potentially dangerous or deadly exposures to hot environments.
As a general guide, use the following temperature and humidity levels to
identify potential heat problems:
80º - 90º F, with 70-90 percent relative humidity -- Fatigue
possible when combined with prolonged exposure and physical activity
90º - 105º F, with 50-90 percent humidity -- Sunstroke, heat
cramps, and heat exhaustion possible
105º - 130º F, with 40 percent or more humidity -- Sunstroke,
heat cramps and heat exhaustion likely; heatstroke possible
130º F or greater, 40 percent or more humidity -- Heat stroke
likely with continued exposure
Heat injuries can be extremely serious, even leading to death.
For additional questions on heat-related illnesses, other sports
medicine topics or to schedule a Free Injury Evaluation, call the Aurora
Sports Medicine Hotline™ at 414-219-7776 or 800-219-7776.
