By Dr. Matthew Smitley
University of Kentucky
School is back in session which means outdoor sports and activities are in full swing. But the summer temperatures haven’t cooled off yet. The high temperatures and humidity can quickly turn outdoor fun into a health risk if you’re not careful.
The best way to prevent heat-related illness is to plan ahead.
• Whenever possible, gradually increase how long and how hard you are active in the heat over 1-2 weeks
• Consider your best options to cool someone down quickly in an emergency and have a plan for getting medical help
• Try to schedule outdoor activities during the cooler morning or evening hours
• Wear lightweight and light-colored clothing
• Seek shade when possible
• Drink water regularly throughout the day
If you anticipate having to be active in the heat, start well hydrated and have fluids readily available while you are active. It’s also important to recognize the signs that your body may be struggling with the heat.
Symptoms of heat-related illness can include:
• Muscle cramps
• Heavy sweating
• Fatigue or weakness
• Headache
• Dizziness
• Nausea
If any of these symptoms occur:
• Stop the activity
• Move to a cool place
• Remove unnecessary clothing/equipment and cool the person’s body
• If the person is alert, not vomiting, and able to safely drink, provide cool fluids
• Do not resume strenuous activity that day if heat exhaustion is suspected
More serious symptoms may signal heat exhaustion or heat stroke and should never be ignored.
Seek medical attention if someone experiences:
• Vomiting
• Feeling faint
• Symptoms that do not improve after cooling down
• Increasing weakness
Heat stroke is a medical emergency and can become life-threatening within minutes. Call 911 immediately if a person develops signs of heat stroke, including:
• Stumbling or unusual behavior
• Confusion or altered mental status
• Fainting or collapsing
• Slurred speech
• Loss of consciousness
• Seizures
• Very high body temperature
While waiting for emergency help, move the person to a cooler area and begin cooling them with cold water, wet towels, ice and fans. If available, cold-water immersion is the best way to cool someone with suspected heat stroke.
It’s still important to enjoy your time outdoors but take the heat seriously. Staying hydrated, taking breaks and knowing the warning signs of heat-related illness can help keep you and those around you safe all summer long.
Dr. Matthew Smitley is an assistant professor in the UK College of Health Sciences’ Department of Athletic Training and Clinical Nutrition.