Stay cool, hydrated as summer heats up

  • Published
  • By Meredith March
  • 66th Air Base Wing Public Affairs
HANSCOM AFB, Mass. --  The white noise issuing from multitudes of New England fans and air conditioners indicates that summer has finally arrived. However, as the Hanscom community puts coats into storage and prepares to enjoy Heroes' Homecoming and Summer Bash, beaches and outdoor sports, it is imperative to remember safety basics while enjoying activities in the summer heat.

When the temperature rises or an individual experiences an increased heat load, the body keeps itself cool by allowing heat to escape through the skin and through perspiration, states the American Red Cross' Web site, at www.redcross.org/services/hss/tips/heat.html#preventing.

Because our bodies have not yet acclimated to the heat, we are most vulnerable to heat illness at the beginning of the heat season, said Master Sgt. Shelly Barton, 66th Air Base Wing Safety Office Safety superintendent. Acclimation takes approximately two weeks and allows the body to respond more efficiently to increased heat. Individuals who are acclimated perspire nearly twice as much as those who are not, she said.

When the body does not cool itself down properly or enough, an individual may suffer a heat-related illness, The ARC site says. Although young children and the elderly are at greater risk, anyone can be susceptible to serious, even deadly, heat-related illnesses.

Types and Treatment of Heat Stress

Heat-related illnesses come in stages and can range in severity from painful to life threatening. Below are the most common heat related illnesses, their symptoms and treatments as outlined on the American Red Cross Web site.

Heat cramps: painful muscular spasms due to depleted water and salt, caused by excessive sweating during strenuous activity. Cramping usually occurs in the leg or abdominal muscles.

An individual experiencing heat cramps should rest in a cool place and drink cool non-alcoholic and caffeine-free beverages every 15 minutes. Medical attention should be sought if cramps do not ease within one hour.

Heat exhaustion: typically occurs with excessive loss of body fluids, in the form of perspiration, due to heavy exercise or work in a warm, humid place. The fluid loss causes blood flow to decrease in the vital organs, resulting in a form of shock. Signs of heat exhaustion include cool, moist, pale, flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion.

Heat exhaustion treatment includes the steps used for heat cramps treatment in addition to removing or loosening tight clothing and applying cool, wet cloths such as towels or wet sheets to the skin. Emergency treatment should be sought if the symptoms are severe; the individual refuses water, vomits or loses consciousness; and if symptoms do not appreciably improve within an hour.

Heat stroke: is also known as sunstroke and is life-threatening. At this point, the body's temperature control system -- which produces cooling perspiration -- has stopped working. The individual's body temperature can rise high enough to cause brain damage and death if not cooled down quickly. Symptoms include hot, red and dry skin; changes in consciousness; rapid, weak pulse and rapid, shallow breathing. Body temperature can be as high as 105 degrees Fahrenheit.

Emergency medical care should be called immediately if an individual shows signs of heat stroke. The person should be moved to a cool place, and cool, wet sheets should be wrapped around the body. If ice packs or cold packs are available, they should be wrapped in cloth and placed on each of the victim's wrists and ankles, in the armpits and on the neck to cool the large blood vessels. (Rubbing alcohol should not be used because it closes the skin's pores and prevents heat loss.) The victim should have a clear airway and be observed for signals of breathing problems.

Heat-Related Illness Prevention

The following are suggestions from the American Red Cross Web site for preventing heat-related illnesses.
· Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy. It is also a good idea to wear hats or to use an umbrella.
· Drink water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body.
· Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.
· Avoid using salt tablets unless directed to do so by a physician.
· Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4 and 7 a.m.
· Stay indoors when possible.
· Take regular breaks when engaged in physical activity on warm days. Take time out to find a cool place. If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place. Remember, have fun, but stay cool. 

For more information contact the Safety Office at (781) 377-5135.