Exercising in the Heat

Continued...

Severity of heat illness progresses as described below; from the mild stages of heat cramps and heat fatigue through more serious heat exhaustion to heat stroke, which can be fatal.

Heat cramps: Painful contractions of muscles thought to be caused by dehydration, which creates an imbalance between fluid and electrolytes, including salt and potassium. The body's thermoregulatory responses are intact.

Replacing fluid alone is sufficient to treat or prevent this common syndrome. Salt or other mineral tablets are not effective and may worsen the situation by increasing the need for more fluid to restore fluid and electrolyte balance.

Heat fatigue: Symptoms include weakness, dizziness and headache, accompanied by signs of dehydration such as rapid pulse and lowered blood pressure. The body still sweats, but contains less fluid.

You may feel heat fatigue after a day exercising at the beach or moderate to intense exercise. To recover from this stage of heat illness, stop your activity; get to a cool place, apply ice packs to your groin and armpits, and replace fluids aggressively.

Heat exhaustion: Worsening symptoms of weakness, dizziness, mental confusion and dehydration. Sweating continues but is accompanied by an elevation of body temperature.

Dehydration has impaired the body's ability to regulate heat, and body temperature rises to as much as 104 F. Hospitalization and/or intravenous fluids as well as aggressive cooling measures are required.

Heat stroke: The body loses its ability to sweat due to profound dehydration, and body temperature continues to rise, above 104 F Disorientation, loss of coordination, hot dry skin and unconsciousness occur. Immediate cooling and hospitalization are required.

So, none of this sounds like much fun! What can you do to prevent heat illness?

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention