The sweltering heat that has parked itself over the Central Texas region this week has been severe enough for authorities to issue a heat advisory until Saturday evening at 7:00 p.m. In fact, today is forecast to be another one for the record books, as the heat will climb to an expected 105 degrees Fahrenheit. A heat advisory is issued when a lengthy period of time is expected with higher than normal temperatures. Be sure to pay attention to people, animals and plants until lower temperatures arrive.
While the temperature reading alone is enough to make you swelter, you also need to be aware of the humidity. Humidity over 80 percent prevents the body's sweat from evaporating, which is one of the body's main forms of cooling.
If you are training for a fall marathon and just have to get your run in regardless of the heat, run at the coolest time of the day which is in the early morning. By running early you get a secondary benefit of low air pollution levels, including particulate matter and ozone. If you find that you're starting a little later than expected, adjust your pace accordingly. The rising temperature will increase your heart rate and you will not be able to, nor expect to, perform as well as when the temperature is cooler.
These are the days you should plan to take fluids with you wherever you go. Add ice and cool the water, as it's been shown to absorb better in the body. The Town Lake Hike and Bike trail includes two water stops with cool water, located on the north end of the Mopac pedestrian bridge and the other is at Auditorium Shores, close to the dog park and the gazebo. It's two miles between the two stops, manned by Runtex so if you think it may be quite a distance to walk, take a bottle of fluids with you.
Area hospitals have indicated they are treating a few more people than usual for heat-related illness. By following the recommendations below, you'll be prepared for a cooler and comfortable summer, regardless of the temperature and avoid becoming someone who needs treatment.
Recommendations from the Centers for Disease Control and Prevention
Here are a number of tips that you and your family members can follow to stay comfortable throughout the summer.
- Drink cool, nonalcoholic beverages. (If your doctor
generally limits the amount of fluid you drink or has you
on water pills, ask him how much you should drink when the
weather is hot. Also, avoid extremely cold liquids because
they can cause cramps.)
- Rest.
- Take a cool shower, bath, or sponge bath.
- If possible, seek an air-conditioned environment. (If
you don't have air conditioning, consider visiting an
air-conditioned shopping mall or public library to cool
off.)
- Wear lightweight clothing.
- If possible, remain indoors in the heat of the day.
- Do not engage in strenuous activities.
High Heat Harder on Seniors
Older adults are particularly at risk for developing heat-related illness because the ability to adequately respond to summer heat can become less efficient with age. Seniors (that is, people aged 65 years and older) are more prone to heat stress than younger people for several reasons:
- They do not adjust as well as young people to sudden
changes in temperature.
- They are more likely to have a chronic medical
condition that upsets normal body responses to heat.
- They are more likely to take prescription medicines that impair the body's ability to regulate its temperature or that inhibit perspiration.
Lifestyle factors can also increase risk, including extremely hot living quarters, lack of transportation, overdressing, visiting overcrowded places and not understanding weather conditions. Older adults, particularly those at special risk, should stay indoors on particularly hot and humid days, especially when there is an air pollution alert in effect. People without fans or air conditioners should go to places such as shopping malls, movie houses and libraries. Friends or relatives might be asked to supply transportation on particularly hot days. Many communities, social service agencies, religious groups and senior citizen centers also provide services such as cooling centers.
Look for Signs and Symptoms
A person with a body temperature above 104 is likely suffering from heat stroke and may have symptoms of confusion, combativeness, strong rapid pulse, lack of sweating, dry flushed skin, faintness, staggering, possible delirium or coma. A person with any of these symptoms, especially an older adult, should seek immediate medical attention.
Heat stroke is especially dangerous for older adults and requires emergency medical attention. Warning signs vary but may include the following:
- An extremely high body temperature (above 103F)
- Red, hot, and dry skin (no sweating)
- Rapid, strong pulse
- Throbbing headache
- Dizziness
- Nausea
Related Information
You will find additional information in GoodHealth.com's encyclopedia on heatstroke, sunburn and other heat-related illnesses.
A previous GoodHealth.com story Nutrition For Young Athletes: Consuming Fluids provided details of the effect of heat stroke on young athletes and the importance of hydration.
