Protect Yourself From Dangerous Heat

One extreme heat warning has already been issued in Vermont this summer, when a “heat dome” that affected most of the East Coast in early July pushed the feels-like heat index as high as 105 degrees in parts of the state. Chances are there will be more days this summer when the heat becomes dangerous to Vermonters. On average, there are seven days a year in our state when the temperature exceeds 87 degrees—the point where our bodies begin to have problems coping with the heat.

Hot and humid weather can make you sick, because the body loses its ability to cool itself and various systems are affected. Heat can also turn deadly when the body’s core temperature gets so high that it causes organ failure and brain damage.

With extreme heat warnings no longer a rarity in our area, Vermonters need to know how to protect themselves from excessive heat. Let’s take a closer look at what heat illness is and strategies you can use to prevent it.

Stages of Heat Illness

Heat illness occurs in stages and gets progressively worse as the body’s core temperature increases. The earliest and mildest stages are called heat rash and heat cramps. These are the first warning signs that the body is struggling to keep a normal core temperature.

• Heat rash is when sweat ducts become blocked from excessive sweating and sweat becomes trapped under the skin. People with heat rash often have small raised bumps on their skin that are red or inflamed, and they may feel a prickly or stinging sensation.
• Heat cramps are muscle spasms that happen during or after physical activity in hot weather. Muscles may feel hard or sore and there may be sudden muscle tightening or twitching, especially in the calves, thighs, shoulders, or abdomen.

Treatment for heat rash involves moving to a cooler place and taking a cool shower or bath. If that’s not possible, apply cold, wet compresses to the affected area. Using calamine lotion or hydrocortisone cream can help relieve the itching.

If you have a heat cramp, stop working or exercising, move to a cool area, and have a sports drink that has electrolytes. Apply cool, wet towels or ice packs wrapped in cloth to the affected muscles.

The moderate stage of heat illness is called heat exhaustion. It is caused by the body losing too much water or sodium through sweat. Heavy manual labor or strenuous workouts in hot weather can bring on heat exhaustion, where the body’s normal cooling mechanisms are not able to keep up and the core temperature has become elevated. Symptoms of heat exhaustion include:

• Cold, clammy skin
• Heavy sweating
• Faintness and dizziness
• Feeling tired and weak
• Fast heart rate
• Weak rapid pulse
• Low blood pressure when standing up
• Muscle cramps
• Nausea or vomiting
• Headache
• Feeling thirsty
• Hyperventilation (breathing fast)

When someone has heat exhaustion, their body temperature has risen from the normal range (97 to 99 degrees) to between 101 and 104 degrees.

If you or someone you’re with has heat exhaustion symptoms, immediately stop all activity and rest. Move to a cooler place, like a shady outdoor spot or an indoor location with air conditioning. If the person is alert and can swallow, drink cool water or sports drinks to replace lost electrolytes. If symptoms get worse or don’t improve within an hour, contact a health care professional.

The most severe stage of heat illness is called heat stroke. This is when the body has completely lost its ability to cool itself and the core temperature has risen beyond 104 degrees. Symptoms of heat stroke include:

• Dry, red skin
• Inability to sweat
• Seizures
• Dizziness or fainting
• Slurred speech
• Hallucinations and altered mental state
• Confusion, aggression, or agitation
• Nausea or vomiting
• Shallow fast breathing
• Fast heart rate
• Severe headache

If someone has signs of heat stroke, call 9-1-1 immediately for help, as heat stroke is a medical emergency that can be deadly. While waiting for help to arrive, move to a cooler place and remove excess clothing. Do whatever you can to cool the person down, such as placing ice packs on the neck, armpits, and groin. If possible, put the person in a cool shower or bath. Do not attempt to give fluids to someone experiencing heat stroke, as their ability to swallow liquids may be compromised by confusion or an altered mental state.

Heat Illness Prevention Tips

The next time the thermometer soars into the upper 80s or 90s, here are some things you can do to protect yourself and your family from heat illness:

• Wear loose-fitting, lightweight clothing that allows air to circulate and doesn’t trap sweat. Choose light colors that absorb less heat from the sun.
• Wear a wide-brimmed hat which will help keep the sun off your head and face and make you feel cooler. Pick a hat made of lightweight synthetic fabric with openings that allow air to circulate and perspiration to vent.
• Drink plenty of fluids. It’s important to stay hydrated as your body sweats. Avoid alcohol and caffeine, as they can cause you to lose fluids. Check out our blog article on tips for staying hydrated this summer.
• Reduce activity during the hottest part of the day. Plan your day so that exercise and other activities occur when it’s cooler, such as in the morning or early evening. Avoid strenuous activity in the afternoon, when temperatures typically peak. If you must be active in the afternoon, be sure to drink plenty of fluids and take frequent breaks in cooler spots.
• Pay attention to warning signs. Watch for early symptoms of heat illness, like heat rash or heat cramps, and if you have them, stop what you are doing and cool down. Don’t continue to push and let heat illness progress to the more dangerous stages.
• Keep an eye on others. In addition to monitoring yourself, check on family, friends, and neighbors to make sure they are doing okay. Frequently check on people who are older or have chronic health conditions that make them especially susceptible to heat illness.
• Cool your home. If you have air conditioning, setting the thermostat during the day at 78 degrees will balance comfort and energy savings. If you don’t have AC, an effective trick is to open windows and doors in the early morning to let cool air in and then close them for the rest of the day to keep hot air out. Pulling down shades or closing blinds will also help keep your home cooler. Lowering the AC setting by a few degrees at night will help you get to sleep and stay asleep. Check out our blog article for other ways to sleep better in the summer heat.
• Seek out cooling sites. If your home becomes too warm, visit one of the many cooling sites that have been designated around Vermont. The Vermont Department of Health has a cooling site finder on its website.

Stay Safe in the Summer Weather

Summers are short in Vermont and we want to spend as much time as possible outside to enjoy the warm weather. However, sometimes the heat can be overwhelming. By taking steps to prevent and manage heat illness, you’ll be able to continue enjoying Vermont’s summer, even when the temperature begins to feel more like Florida!