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Health & Fitness

The Summer Heat is Here!

With the summer heat upon us, this is a great opportunity to remind everyone to use caution while working or playing outside this summer. It is also important to be able to recognize heat related illness, and know what to do if you see it or experience it.

There are three basic stages to heat illnesses. The first stage is heat cramps. With heat cramps, you experience painful muscle cramps. The main muscles affected are the quadriceps, abdominals, and calf muscles. If you experience heat cramps, get out of the sun immediately. Drink plenty of water, or coconut water. You can also add a pinch of sea salt to your water, and it will help replenish electrolytes lost while sweating. Coconut water is full of potassium to help relieve muscle cramps.

The next stage of heat illness is heat exhaustion. Heat exhaustion can be caused by exposure to high temperatures, high humidity (welcome to Georgia!), and strenuous physical activity.

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Symptoms of heat exhaustion may include:

  •          Heavy sweating
  •          Dizziness
  •          Nausea
  •          Vomiting
  •          Headache
  •          Fatigue
  •          Weak, rapid pulse
  •          Cool, clammy skin
  •          Body temperature as high as 104 F

Without correct treatment, heat exhaustion can quickly lead to heat stroke, which is a life-threatening condition. If you suspect someone is suffering from heat exhaustion:

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  •          Stop all activity and rest
  •          Find shade, or an air-conditioned room
  •          Drink cool water with a pinch of sea salt for electrolytes

The next stage of heat related illness is heat stroke, and is a true medical emergency. If you, or someone you know is suffering from heat stroke, call 911 immediately.

Symptoms of heat stroke include:

  •          High body temperature, 104 F or above
  •          Lack of sweating
  •          Rapid breathing
  •          Racing heart rate
  •          Nausea and vomiting
  •          Confusion
  •          Loss of consciousness
If someone is experiencing symptoms of heat stroke:
  •          Immediately call 911
  •          Put the person in the shade or an air-conditioned room.
  •          Place ice packs or cold, wet towels over their forehead, neck, armpits, and groin area to help cool them faster.
  •          Spray them with water while a fan blows on them while waiting for emergency medical assistance.

These are the basics of heat related illness. With careful planning and caution, they can be avoided. Please be safe this summer as you work and play outside. Be sure to drink plenty of water!




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