Some DON’T like it Hot

It is now May, and flowers are blooming, trees are green, gardens are being planted, and it is getting hot. Maybe even hotter than usual (thanks climate change.) We are coming out of the colder months and haven’t had much time yet to acclimate ourselves to the growing temperatures.  As we are returning to outdoor activities and getting our “beach body” ready while shedding our hibernation body it is important to be aware of the heat and what it brings. So let’s dive into the effects of heat on the body, signs of heat related illness, and what we need to do to make sure we are enjoying our warmer months safely.

Sweat. Many people think just because they’re sweating that they’re getting great exercise.  If that were the case, then the south eastern United States would be the healthiest place in our country…which it certainly is not.  All sweating means is that you are hot. I can sweat sitting in my car waiting for the air to kick in and that does not mean I’ve gotten my workout for the day. Exercise in heat does not increase any positive effect of exercise on the body. I have heard many times that people think that exercise in heat increases weight loss which simply is not true. It increases water loss, and that’s about it. Hot yoga may increase the elasticity of the muscles resulting in a better stretch and that’s about the end of it. So what does heat actually do?  Well, as mentioned it makes you sweat more and that’s where the thought of weight loss comes from, but really you are just dehydrating yourself and need to replenish that. I’ll come back to that later on. Heat makes it more difficult to exercise.  Mentally, it is harder to work out because it’s grueling to slog through the heat on a jog or bike ride. It also speeds up glucose utilization making you run out of energy faster. It does NOT burn more calories, it just makes you burn through your calories faster leaving you exhausted. It also can cause mental impairment which is a first sign of heat related illness.

There are three heat related illnesses- heat cramps, heat exhaustion, and heat stroke. Heat cramps are muscle cramps and spasms that are caused by excessive sweating and loss of nutrients. Basically, salts in the body that are used for both contraction and relaxing of muscles (search saltatory conduction) are lost through sweating causing painful cramps.  This is why Gatorade has salt. Past this, we get into heat exhaustion. It is characterized by elevated body temps, headaches, nausea, redness of the skin, dizziness, thirst, and irritability.  Taking a rest, drinking some good fluids, and moving to a cooler area can generally remedy this. If we ignore it, then we get into heat stroke. Heats strokes occur when the body temperature is too high for too long and it starts to affect brain function. Signs of a heat stroke include going from red to pale and clammy, confusion, slurred speech, seizures, and are fatal if not treated properly and immediately. The first thing is to remove the victim from the hot environment and call for help IMMEDIATELY. DO NOT PUT IN AN ICE BATH.  This causes too sudden of temperature change and can cause cold shock. An average of 1,300 people a year die of heat stroke in the US despite it being completely avoidable.

So how do we keep safe? Stay hydrated. If you’re sweating a lot, make sure to drink something with electrolytes (salts.) Just drinking tons of water can actually cause hyponatremia, or extreme salt loss which can also result in death. Remember- even if you are swimming you could be sweating and not realize it since you’re in the water, so stay hydrated. Make sure you are paying attention to your body and how you feel. Take breaks from the heat as needed, and help keep watch on those around you also. Wear lighter clothing- One June during lockdown I decided I was bored and took my jeep out for a drive. Not a mile from my house I came across a very well dressed gentleman lying on the side of the road with a few people around him. I pulled over as I am BLS certified, and immediately when I walked up I recognized it: this man was suffering from a heat stroke. It wasn’t that hot out- maybe in the low 90s, however he was walking in the sun, dressed in a full suit. We moved him to the shade as we called EMS.  I don’t know what happened after they arrived, but as there were professionals there more qualified than myself I left. I think about him often. It also helps to slowly acclimate yourself to hotter temperatures, staying out for shorter periods at first until you have become a bit more use to it.

Prolonged exposure to heat can have life-threatening effects, however it is easy to avoid when you know what to look for. Simply ay attention, stay hydrated, wear proper clothing, and limit time in extreme heat and you’ll be fine.  Heat related illnesses don’t just come from exercise or strenuous activities- it could be just a walk, gardening, or even sitting still in the sun. Be prepared this summer, and stay safe while enjoying the beauty of the nature unfolding around us, and be well.