How to Handle the Heat This Summer

Excessive heat can cause ailments such as heat cramps, prickly heat and heat exhaustion. In rare cases, heat can even be deadly. Heat stroke occurs when the body's regulatory system fails and body temperature rises too high, and can cause brain damage or death.

How hot is too hot?

The answer varies according to your overall fitness and the type of physical activity in which you are participating. No matter what the temperature is around you, your body tries to maintain its normal internal temperature of 98.6. For most of us, that means we are comfortable in an environment of about 73 degrees (with 45 percent humidity).

What happens to the body under excessive heat conditions?

If your body is not used to excessive heat, or "acclimatized," its first reaction will likely be to increase your internal temperature — in other words, to give you a fever. Being in this state increases your pulse rate, strains the heart and in severe cases may cause a life-threatening heat stroke.

Of course, your body will work hard to bring down your temperature. It sheds excess heat primarily through sweating, which cools off the body. That is why humid conditions or clothing that does not allow for evaporation foil the body's attempts at cooling itself through sweating.

But if you are not yet used to heat, your body sweats inefficiently. Not only will it not sweat enough, it will produce sweat that is high in salt content, which depletes the body of electrolytes and can cause heat exhaustion. Once your body becomes used to the heat, it sweats more efficiently.

The other way the body sheds excess heat is by altering your blood circulation. The heart begins to pump more blood into the small blood vessels near the skin's surface, where the heat of the blood is transferred to the cooler outside environment. If the outside environment is not cooler than the body's 98.6 degrees, however, this method is ineffective. In a person unaccustomed to the climate, this change in circulation puts extra stress on the heart.

What can excessive heat do to me?

Heat rash/prickly heat. This is one of the most common problems in hot, humid environments. It occurs when sweat cannot evaporate off the skin — either because the environment is too humid or because of inappropriate clothing. Sweat ducts become plugged, causing red papules, or bumps, to appear on the skin. Heat rash is very uncomfortable, especially when complicated by an infection. Treat it by resting in a cool place periodically and by regular washing with soap and water and drying of the skin. To prevent a rash, avoid wearing synthetic clothing. Natural fiber, such as cotton, is best.

Heat cramps. These are painful muscle spasms caused by electrolyte imbalances in the body. They usually occur among individuals who are performing hard physical labor, sweating profusely and drinking either too much or too little water (cramps can be caused by a deficiency or an excess of salt in the body). To prevent heat cramps in a hot environment, you should drink about a cup of either water or electrolyte solution every 20 minutes. Once someone has heat cramps, clear juice or an electrolyte solution can help alleviate them. Seek medical treatment if cramps persist for an hour or more.

Fainting or heat collapse. This usually occurs in the unacclimatized person because the brain is not receiving enough oxygen. (Because the heart is pumping blood out to the capillaries in a frantic attempt to cool down the body, the blood pools in the extremities instead of returning to the heart to be pumped up to the brain.) Treat fainting by cooling the person, administering fluids and evaluating any injury that may have occurred from fainting. Fainting can be prevented by gradually acclimatizing to the environment.

Heat exhaustion. This condition is caused by losing large amounts of fluid through sweating. Symptoms range from extreme weakness or fatigue, giddiness, nausea, chills, and headache to vomiting or fainting. The skin will be clammy and moist, the complexion can be pale or flushed, but the body temperature will be normal or only slightly elevated. The pupils will be normal as well. Treat by having the victim lie down in a cool place and drink cool, nonalcoholic liquids; severe cases may require medical treatment.

Heat stroke. This is the most serious health problem caused by hot environments, and early recognition and treatment is critical. Symptoms include dilated pupils, confusion, angry behavior, delirium and even convulsions. The victim needs immediate first aid, followed by hospitalization, to prevent brain damage or death. Call 911. Take the individual to a cool area, soak their clothes with water and vigorously fan the body until help arrives. Do not give the victim fluids to drink. Emergency medical treatment is crucial.

How can I protect myself?

Wear loose-fitting clothing, take frequent breaks in a cool rest area, open windows and install fans, and get plenty of fluids (a cup of water every 20 minutes or so under extremely hot conditions). Avoid beer and other alcoholic drinks.

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How to Handle the Heat This Summer