It's Not Just The Heat, It's The Humidity
by Jeannie Dalmas
Heat-related illnesses are one of the most common sports related conditions. It occurs as the result of prolonged exposure to heat, humid weather, and increased activity (compounded by sunlight, the Heat Index, concrete, and asphalt).
Briefly, sweating acts like our natural cooling system. As sweat evaporates from our skin, it cools us off. However, our personal cooling system can fail if we overexert ourselves on hot and humid days. When this happens our body heat can climb to dangerous levels resulting in heat exhaustion. Heat exhaustion is one of the body’s safety valves and functions to stop the body from working when the heat-loss system is overtaxed. In essence, the body is simply trying to prevent a greater rise in body temperature and the extremely harmful effects of heat stroke. On a race engine with a radiator leak, too much heat buildup causes the engine to lose power, and it will eventually seize. So just like the temperature guage on a racebike that monitors engine heat, monitor your own symptoms to prevent any potential problems. Racers don't hesitate to pull in when their bike is overheating, so don't be afraid to find shade or air-conditioning if you have any of these symptoms.
SYMPTOMS OF HEAT EXHAUSTION
- Weakness, giddiness, lightheadedness, dizziness, headache, nausea
- Fatigue, lethargy, exhaustion
- Difficulty concentrating
- Loss of coordination
- Impaired judgment
- Disorientation or fainting spells
- Dilated pupils
- Skin is pale and moist, possibly heavy perspiration, clammy skin
- Body temperature is low or normal
- Pulse is weak or rapid (120-200)
- Hyperventilation
- Tingling in hands or feet
- Muscle cramps, spasms
- Possible vomiting
- Loss of appetite
- Intense thirst
FIRST AID FOR HEAT EXHAUSTION
- Remove victim to cool location, out of the sun, such as a shaded area or air conditioned building
- Loosen or remove clothing and cool victim with water, fanning for quick evaporation (but stop if goose bumps or shivers develop)
- Use cold compresses (especially to head and neck area, also to armpits and groin)
- Give victim cool electrolyte beverages to sip or cool slightly salted water (1 tsp. per quart) 1/2 cup every 15 minutes
- Do NOT leave the victim alone
- Do NOT give any liquids containing alcohol or caffeine as these may interfere with the body’s ability to regulate it’s internal temperature
- Do NOT give the victim a cigarette
- Do NOT apply ice directly to the skin
- Do NOT use an alcohol rub
- Do NOT give any medication to lower fever
- If the victim’s condition does not improve or worsens seek medical attention immediately
- Victims of heat exhaustion should avoid strenuous activity (for at least a day) and continue to drink fluids to replace lost body fluids
PREVENTION
- Practice “Sun Safety” by wearing a brimmed hat, sunglasses, and putting on lots of sunscreen
- Stay hydrated
- Drink an 8 ounce electrolyte drink every quarter-hour, a quart an hour, two gallons during an 8 hour day (thirst is not a reliable sign that your body needs fluids)
- Sip liquids rather than gulp
- Drink lots of liquids (especially if your urine is a dark yellow)
- If you perspire more than others, drink as much fluids as you can during hot, humid days
- Snack on salty foods
- Do NOT take salt tablets (they are concentrated and will draw water away from the body into the stomach causing further dehydration)
- If you feel very hot, try to cool off (use a fan or get into an air conditioned building)
- Pace yourself (rest frequently in a cool place )
- Shower or submerge in cool water
- Medications (water pills, mood altering or antispasmodic drugs) can effect your ability to withstand the heat, check with your doctor
- Do NOT drink alcohol or beverages with caffeine (they speed up fluid loss)
- Take caution when you must be in the sun and at the first signs of heat exhaustion - stop what you are doing and get out of the sun (or your body temperature will continue to rise)
Hang these charts up in your pit, van/truck, and camp sites for quick reference. We all need to look out for the signs of heat exhaustion to keep everyone, on and off the track, safe.
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