Don’t wither away in summer heat

It’s easy to wither away on a hot summer’s day if you’re not paying attention.

This time each year, the American Heart Association alerts people that high temperatures can leave them dehydrated in a matter of minutes—increasing risk of heat exhaustion or heat stroke.

People don’t seem to realize that even a leisurely stroll can turn deadly in the heat. It’s not just strenuous exercise that can lead to problems when the temperatures soar.

Any type of physical activity should be carefully monitored because the risk of dehydration increases when humidity is about 70 percent and the temperature is greater than 70 degrees Fahrenheit.

Heat and humidity interfere with the body’s natural cooling process. The heart is trying to deliver blood and oxygen to your working muscles at the same time your body is trying to cool off by sweating. If you sweat too much, you lose important body fluids.

Then your heart has to pump even harder to get the smaller volume of blood distributed to your working muscles, skin and the other body parts. Extreme fluid loss can lead to brain and heart damage.

If you’re out in the heat and begin to feel dizzy, nauseated, thirsty, or if you develop a headache, stop and find a cooler place to sit down and drink some water.

When you’re going to be physically active outside in the heat, wear light, comfortable clothing. And drink a cup of water before you begin. People who are active for periods longer than 30 minutes should drink six to eight ounces of water every 10 to 15 minutes.

A good way to monitor your body fluid level is to weigh yourself every morning. If your weight is two or more pounds lower than usual in the morning, you may be dehydrated and need to drink more water before doing any vigorous physical activity. Remember, you may have lost weight as water, but not as fat.

It’s important to recognize the symptoms of heat exhaustion, which can quickly lead to heat stroke, which is a potentially fatal condition.

Heat exhaustion symptoms: sweating; cold, clammy skin; dizziness; a rapid pulse; throbbing pressure in your head; chills; flushed appearance; and nausea.

Symptoms of heat stroke: warm, dry skin with no sweating or heavy sweating; cold, clammy skin; low blood pressure; confusion and/or unconsciousness. High fever, a slow pulse and ashen or gray skin are other telltale signs.

Get emergency medical help if you experience heat stroke or recognize the symptoms in others.

For more information about year-round heart health, visit the AHA’s Internet Website at www.americanheart.org.