If you’re like me, you love to spend time out in the sun. Let’s all just make sure our time outdoors is safe. Keep in mind, as we age we become more susceptible to heat.
If you start to feel lightheaded, a fast heartbeat or just plain tired (even if you’re not doing an activity) you may be experiencing heat exhaustion.
Heat exhaustion happens when your core temperature rises above its normal 98.6℉ but remains below 104℉. Your body begins to lose salt and water and if left untreated, can quickly turn into heat stroke, which can lead to permanent damage.
It’s important that you’re familiar with the signs of heat exhaustion so you can recognize it and take the necessary steps to cool down.
Let’s Start with the Warning Signs
The symptoms of heat exhaustion can vary from senior to senior. If you notice any of these symptoms while you’re in hot weather, it’s time to cool down.
- Headache
- Dizziness/fainting
- Fatigue
- Dark-colored urine (a symptom of dehydration)
- Fast heartbeat
- Pale and/or cold skin
- Sweating uncontrollably
- Nausea/vomiting
- Cramps in your muscles or abdomen
Waiting too long to cool off can lead to heat stroke and you’ll notice these elevated symptoms as your body is trying to warn you that its had too much time in the heat. If you start to experience any of these symptoms, I can’t stress enough how important it is to stop what you’re doing and seek medical attention.
- Sudden lack of sweating
- Difficulty breathing
- Fever of 104℉ or higher
- Confusion, mental instability and even seizures
- Fainting
Treating Heat Exhaustion
The first thing you want to do to treat heat exhaustion is cool down your body. A few options are to move into an air-conditioned environment, apply cold compresses or take a cool shower.
Second, you need to rehydrate. Cold water and Gatorade are good choices. Avoid alcohol and caffeinated beverages because they act as diuretics and cause your body to lose the fluids you’re trying to recover.
Finally, get some rest. Avoid doing physical activities and if the symptoms don’t go away, don’t waste any time before seeing your doctor. Sometimes, heat stroke can take a few days to settle in.
How Can Heat Exhaustion Be Prevented?
With the right precautions, you can prevent heat exhaustion. If you know temperatures are going to be above the 90s, try to avoid going outside for long periods of time but if you do go outside, be sure to:
- Stay hydrated. Always have water on hand and take a drink every 20 minutes, whether you feel thirsty or not. One easy way to tell if you’re getting enough water is to check the color of your urine. If it’s clear, you are hydrated.
- Protect yourself from the sun. Wear sunscreen (SPF 15 or higher) and a hat or use an umbrella to stay shaded.
- Dress appropriately. Choose to wear clothing that’ll keep you cool. Pick lightweight, breathable and light-colored clothes.
- Avoid going out in the heat of the day. If you’re going to be outside, try to go out in the early morning or evening. Temperatures reach their highest in the middle of the day.
Outdoor summer activities and heat safety go hand-in-hand. The bottom line is, we can have fun in the sun no matter our age, we just need to be prepared.
As always, please feel free to contact me directly to further discuss this topic or any health topic. Send Dr. Carlson an email or call 512-553-1921.
