Prevent Heat Sickness Without Sacrificing Summer Fun

By Dana Galbraith, M.D.
Family Medicine Specialist
St. Anthony’s Medical Center

Whew!  It’s hot outside!  The last thing you want to do is go out and bake in the sun, but your child has a baseball game, the garden needs tending and the lawn isn’t going to mow itself. 

You can’t stay cooped up indoors with the air-conditioning on high all day, every day.  But when the temperature reaches the high 90s or climbs to triple digits, you need to take some precautions to avoid heat sickness.

Normally, the body cools itself by sweating; but, when the humidity is high, sweat will not evaporate as fast, preventing the body from releasing heat quickly.  Extremely hot temperatures make your heart beat faster, because the heart is working harder to push blood to the skin and muscles.  When the body can’t get rid of excess heat quickly enough, its “cooling system” breaks down and your organs may overheat and even stop working.  Very high body temperatures may damage the brain or other vital organs. 

Here are some tips for staying cool this summer:

• Give your body time to become acclimated to the heat.  Don’t overdo activity outside if you aren’t accustomed to the hot temperatures, and plan your outdoor activities for the early morning or early evening hours.
• Drink plenty of water.  Don't wait until you are thirsty to drink; by that time, you already are behind.  Drinking water before, during and after an outdoor workout cools down the body's system and replenishes lost water.
• When possible, wear light-colored, loose-fitting clothes, made of natural fibers.  Don't wear a hat, as it captures heat; use a visor to keep sun out of your eyes.
• Use sunscreens with a protection factor of at least 15 to protect skin from sun.
• Limit outdoor activities if you are taking cold medications, which can dry out mucous membranes and lead to dehydration.

Despite the heat and humidity of the season, you don’t have to miss out on the outdoor activities summer has to offer.  Just use a few common sense precautions to stay healthy in the heat.  

Dr. Dana Galbraith, a family medicine specialist, is a member of St. Anthony’s Physician Organization.  She practices at St. Anthony’s Family Health Partners, at 59 Grasso Plaza in Affton.  Call 314-543-5258 for an appointment.  For a referral to any St. Anthony’s physician, call 314-ANTHONY (268-4669) or 1-800-554-9550.