Brian T. Dessart: Keeping your cool in the summer heat

Brian T. Dessart

While the Long Island summer months tend to breed an eagerness to exercise outdoors, the hot and humid weather should also create an alertness to help avoid a heat-related emergency. Even though our bodies contain a natural cooling mechanism — perspiration — they can still overheat and lead to a potentially deadly condition: heat stroke.

Heat stroke is normally the final act within the sequence of heat-related sicknesses. At this point, the organs begin to fail and shut down. Heat stroke is sometimes preceded by the symptoms of heat rash, heat cramps and heat exhaustion.

There are several ways a “hot and humid exerciser” can help prevent heat-related ailments, such as avoiding strenuous exercise during the hottest times of the day, 11 a.m. to 4 p.m., wearing loose and light-colored clothing, applying sunscreen with a minimum SPF of 15 and drinking at least two to four glasses of water, per hour, during extreme heat. Keep drinking water before, after and during exercise.

Thirst can be a sign of dehydration, so don’t wait until you’re thirsty to drink. A great gauge for measuring your hydration level is by noting your urine color — generally, the lighter the urine, the better hydrated you are, and vice versa. But keep in mind, supplemental vitamins may alter the color.

The New York State Department of Health offers the following table to help identify heat illnesses:

Heat stroke: Also known as sunstroke, heat stroke can be life-threatening. Body temperature can rise and cause brain damage; death may result if the individual is not cooled quickly. Signs include hot, red and dry skin; changes in consciousness; rapid, weak pulse and shallow breathing. A cold bath or sponge can provide relief and lower body temperature.

Heat exhaustion: While less dangerous than heat stroke, heat exhaustion poses health concerns and it most often occurs when people exercise too heavily or work in warm, humid places where body fluids are lost. Signs and symptoms include cool, moist, pale or flushed skin; heavy sweating; headache; nausea or vomiting; dizziness and exhaustion. If these occur, move the sufferer out of sun and apply cool, wet cloths.

Heat cramps: Muscular pains and spasms are often caused by heavy exertion. Loss of water and salt from sweating causes cramping. Symptoms are abdominal and leg muscle pain. Firm pressure or gentle massages applied to cramping can provide relief. Remember to hydrate often while exercising or working outdoors.

Heat rash: Skin irritation that looks like a red cluster of pimples or small blisters may be heat rash. Try to move the person to a cool place, keep the affected area dry and use talcum powder to decrease irritation.

“The combination of temperatures in the 90s and high humidity could result in dangerous health conditions across New York, especially for older individuals who have underlying health conditions, infants and young children, and people participating in outdoor activities,” said Commissioner of Health Dr. Howard Zucker, on the NYSDOH website. “It is important to be aware of the signs and symptoms of heat-related illnesses, take appropriate precautions, and know what to do if you or someone you encounter is experiencing health issues due to extreme heat.”

Brian T. Dessart, a former Herald sports preview editor and director of marketing, now writes for Sports Illustrated, covering performance, fitness and action sports. He also hosts weekly video segments for SI’s NHL division, titled the #NHLNugget.