Staying Cool in Hot Weather

It is important to stay cool during the summer.  High temperatures come with the risk of electrolyte exhaustion, dehydration, heat exhaustion, and heatstroke.

As the summer is fast approaching, it is important to know how to stay cool during the hot weather. With the hot weather comes the risk of electrolyte depletion, heat exhaustion, dehydration, and heatstroke. These conditions can be life-threatening if not closely monitored. In this article, we cover some of the common conditions associated with heat, how to recognize and prevent them.

Electrolyte Depletion 

One of the risks of hot weather includes electrolyte depletion. Though electrolyte depletion does not occur under normal circumstances, it can be caused by excess sweating, vomiting, and chronic diarrhea. Other causes of electrolyte imbalances may be certain medical conditions or not getting enough of these essential nutrients in your diet. Examples of electrolytes include potassium, sodium, chloride, magnesium, phosphate, and calcium. 

Ikier teaches the importance of calcium and magnesium for bone health. However, it is important to maintain healthy levels of other electrolytes as well. They are essential for proper cellular function, including neuron communication and muscle function. Many of these can be obtained from a healthy, balanced diet.  

Many drinks can be used for electrolyte replacement, including coconut water, pickle juice, Gatorade and Pedialyte. Most electrolyte replacement drinks include sugar (dextrose), citric acid, sodium, magnesium, and other essential nutrients. Natural electrolyte replacement drinks include may salt (sodium chloride), and natural fruit juice containing natural sugar  (fructose) and electrolytes. Research has indicated that both are effective at replacing electrolytes and hydrating after a workout.  

Examples of commercial electrolyte drinks include Gatorade, Pedialyte, LMNT packets, Nuun tablets, Liquid IV packets, and Ulitima packets. 

To maintain a healthy number of electrolytes, make sure to replace these nutrients after sweating either from heat or workout out. You may get these nutrients from your diet, drinking an electrolyte drink, or making your own electrolyte replacement beverage. A recipe has been provided here (include link to healthy electrolyte recipe) for you to make your own natural, homemade electrolyte replacement beverage.

Dehydration 

Any consistent Osteofitness^TM member knows that Ikier teaches the importance of hydration. Water is critical for most major functions in the human body. Water loss occurs naturally through the lungs and skin, but is exacerbated by sweating, exercise, high temperatures, dry air, diarrhea and vomiting, high altitudes, certain substances and medications, including alcohol, and certain medical conditions.  

Symptoms of dehydration include feeling thirsty or lightheaded, dry mouth, tiredness, dark-colored and foul-smelling urine, and passing less urine than usual. If dehydration persists and is left untreated, it can lead to brain damage, seizures, and even death. 

The best way to treat hydration is to drink water! The recommended amount of water for an adult man is 15.5 cups per day and for women about 11.5 cups. This amount may vary based on age, diet, personal health, and physical activity level. In older adults, the sensation of thirst may be reduced, so individuals must be cognizant of how much water they are drinking.   

Water can also be found in fruits and vegetables and certain beverages, such as milk, electrolyte beverages, herbal teas, and fruit drinks.  Caffeinated beverages, sodas, and alcohol may dehydrate you, so it is critical to keep in mind which beverages you are drinking for hydration. Bottom line though, the best and easiest way to ensure you are hydrated is to just drink plain, simple water.  

The hot weather, dehydration, and electrolyte exhaustion can all lead to heat exhaustion. If untreated, heat exhaustion can progress into heatstroke if untreated. Image taken from Google Images.  

Heat Exhaustion and Heat Stroke 

Hot weather can cause heat exhaustion, which if left untreated, can lead to heatstroke. This condition is caused by exposure to high temperatures, especially at high  humidity and with physical exercise.  Other situations can increase the risk for heatstroke including old or young age, certain medications, obesity, certain medical conditions, sudden temperature changes, and heatwaves.  

Symptoms of heat exhaustion include muscle cramping, goose bumps in heat, heavy sweating, faintness, dizziness, fatigue, weak and rapid pulse, low blood pressure upon standing, muscle cramps, nausea, and headache.  

To treat heat exhaustion, hydrate with water and electrolyte  replacement. Move to an area with a colder temperature and stay out of direct sunlight. If you find no improvement in your symptoms within an hour, you may need medical attention and should call your doctor or emergency services.  Heat exhaustion can progress to heatstroke if left untreated.  

Heatstroke is life-threatening and requires emergency medical attention. In this situation, the body can no longer maintain homeostasis and regulate its temperature.  Symptoms include confusion, altered mental status, loss of consciousness or coma, hot dry skin and profuse sweating, seizures, and extremely high body temperature. If left untreated, heatstroke can lead to permanent brain damage or even death.  

If you think you or someone is experiencing heatstroke, call emergency services immediately.  Stay with the person until help arrives. If possible, put a cool compress on their body to reduce the temperature and move the person to a cool area, out of direct sunlight. 

To prevent heat-related conditions, try some of the following tips as it turns to summer! 

Tips for Staying Cool  

1. Stay hydrated 
2. Drink electrolyte replacement beverages 
3. Limit physical activity to earlier in the morning or later in the evening, when the sunlight is less direct.  
4. Wear appropriate clothing. Too heavy clothing can increase your risk.  
5. Stay informed. Limit physical activity on days with high temperature or humidity. 
6. Be aware of any risk-factors for heatstroke. Age, weight, medical conditions, and medications may all increase your risk. 
7. Prevent sunburns. Wear sunscreen and clothing that prevents sunburn. Sunburn can cause dehydration and contribute to heatstroke.