Heat Exhaustion

Heat exhaustion is a multi-factor condition in which the body becomes weak and fatigued due to inadequate internal temperature cooling.  This overheating of the body is commonly induced by external exposure to heat.  As an essential part of fitness safety and performance, it is critical to follow precautions and monitor your body’s condition regularly during any physical activity.  Let’s take a closer look at some of the symptoms, treatments, and preventive measures of heat exhaustion.

Symptoms

The symptoms of heat exhaustion may manifest themselves very quickly and often without warning.  These symptoms include, but are not limited to:

• Dizziness or lost of balance;  This can be in the form of decreased coordination or focus.  In severe cases, the ill person may have delirium like symptoms such as sudden confusion.
• Headache or slight fever;  The increase in internal temperature, particularly in the head, can bring upon headaches or fever-like symptoms.
• Fast heart rate;  Your cardiovascular system is working extra hard when your body is under heat stress.  A large amount of your blood is filled into the outer layers of your skin in an attempt to cool you down.  This can result in a lack of blood flow to the brain, which may promote headaches and dizziness.  In some instances, you may experience palpitation, or unusual awareness of your heart beating.
• Blurred vision;  Your vision may become unfocused, you start to see bubbles or light spots, or even temporary blackouts in vision.
• Heavy sweating, followed by reduced sweating;  This is sometimes difficult to decipher because sweating is a normal cooling mechanism of the body.  However, reduced sweating during similar physical activity and the development of clammy cool skin may be a warning sign of dehydration.
• Muscle fatigue or cramping;  This is often caused by a deficiency of fluids and electrolytes in the body, which are needed for muscle tissues to perform correctly.

Treatments

In treating someone with symptoms of heat exhaustion, the key is to reduce the body’s temperature gradually back to normal.

1. Move to cooler environment
   First and foremost, if the person is in a heated environment (such as outdoors in the sun, or indoors in a poorly ventilated room), remove the person from the heated environment and into a cooler, ventilated location.  If you are in an area away from buildings, bring the person into a shaded area away from direct sunlight.
2. Sit down
   If possible, the person should remain upright for an initial rest period to promote breathing.  Particularly during intense physical activity, lack of oxygen can be the cause of many heat exhaustion symptoms.  After breathing has returned to normal, the person can be treated lying down.
3. Remove excess clothing and provide fresh air
   Remove any excessive clothing or equipment which may promote extra heat or constrict the person’s body.  Fanning may assist in the reduction of the external temperature as well and give the person some fresh air to regain normal breathing.
   

   Hydration

4. Hydration
   Since heat related exhaustion almost always is coupled with dehydration, it is important to administer fluids to the ill person.  Fluids containing electrolytes are best, such as sports drinks.  However since many sports drinks contain high concentrations of sugar, it is recommended that you mix in at least 50% plain water to dilute these types of beverages.  For more intense heat exhaustion, start by giving the ill person the fluids at room temperature or slightly chilled first before proceeding to cooler liquids to avoid shock on the body caused by the extreme temperature difference.
5. External cooling
   External cooling mechanisms may be used to assist in the treatment of the ill person.  This can include applying a cool, wet towel on the person’s head or wetting the person’s entire body.  Fanning could also be used in conjunction with wetting to increase evaporation to cool the person’s skin.
   

Although heat exhaustion is usually temporary and can be alleviated by following the above treatments, for severe conditions, seek immediate medical attention.

Preventive Measures

There are several preventive measures that can be followed to reduce the risk of heat related illness.  Some suggestions may include:

Heat Index Map

• Avoid peak hours of heat
  The most straightforward approach to prevent heat exhaustion is to avoid prolonged intense physical activities in high heat conditions, particularly outdoor sports during the peak hours of a hot day.  Pay attention to local heat advisories for additional warnings about the heat and air quality indexes.
• Hydration
  If you are going to participate in physical fitness, especially outdoors, it is critical that you are properly hydrated before, during, and after your workout.  Start hydrating yourself an hour before the activity.  During your activity, you should try to consume fluids with electrolytes.  Again, try to avoid sugary beverages.  If you opt for sports drinks, consider watering them down with a high water ratio such as 90% water to 10% sports drink.  After your workout, continue to hydrate yourself with nutritious liquids to replenish the water and nutrients loss during your physical activity.  Also, be careful of over hydration which can cause water intoxication.
• Nutrition
  This goes hand-in-hand with proper hydration.  Your body needs fuel to consume during physical activity.  Without proper nutrition, your body may be more susceptible to heat exhaustion.  Consider consuming high-carbohydrate foods prior to long workouts to assist with your endurance.  Further, be sure your diet contains the necessary vitamins and nutrients so that its thermoregulation mechanisms properly.
• Warm up
  What?!  Warm up to avoid heat exhaustion?  Yes.  Just because it is hot out does not mean your body is ready for physical activity.  Properly warming up will allow your body to prepare for exertion by gradually loosening up muscles to prevent cramping and trigger appropriate chemical responses in your body to ready the cooling processes in your body.
• Monitor conditions and take breaks
  It is easy to get caught up in the action, especially when playing competitive sports, but attention should be given to regularly monitor your body’s conditions.  Is your skin feeling clammy and cold?  Is your mouth dry?  Is your heart beat feeling weak?  Paying attention to your body’s conditions can catch early warning signs of heat exhaustion so that you can take appropriate precautions.  Remember to take periodic breaks for rest and hydration.  Not only will this help prevent heat induced illnesses, it will allow you to perform better and prevent you from burning out too quickly.

Heat Exhaustion Regardless of External Temperature

Although heat exhaustion is usually brought upon and heightened by heat from the environment, it is important to note that someone can suffer from heat related exhaustion regardless of external temperature.  Any inhibitors of internal body temperature cooling can bring upon the symptoms of heat exhaustion.  A person with a high fever can easily suffer from heat exhaustion if they are not properly hydrated or treated.