Protecting yourself from heat-related illnesses

Jet, July 14, 2003

Summertime's sweltering heat can mean fun in the sun, But without the proper information and precautions, this season could be anything but a day on the beach.

Every year nearly 400 people die of heat-related illnesses (HRI's). African-Americans are four times likelier to die from these illnesses than Whites, officials from the Centers for Disease Control and Prevention (CDC) say.

The CDC's research that would pin-point reasons for African-Americans' increased vulnerability is ongoing. However, early studies show health ailments that are prevalent among Blacks--such as diabetes, hypertension and heart conditions--increase HRI risks because the medications used to treat them interfere with the body's ability to regulate heat.

The How's and Whys of HRI's

Heat-related illnesses--which include heat stroke, heat exhaustion, heat cramps, sunburn and heat rash-are caused by overexposure to sun or high temperatures. Under normal conditions, the body behaves like a thermostat and maintains a constant temperature. When the body gets overheated, it sweats. But when the temperature soars too high, sweat just isn't adequate. Within minutes, the body's temperature soars so high it destroys the proteins that control the brain and other vital organs. The result: brain damage or even death.

The Degrees of HRI's

Heat stroke is the most life-threatening HRI. When the body's sweat devices shut down, its temperatures can rise to 106[degrees]F and beyond. Death or permanent disability is usually the result.

Warning signs of heat stroke generally include red, hot, dry skin, which signals the body's sweat supply has been depleted. There may also be a quickened pulse, dizziness, nausea, a throbbing headache, and, in extreme cases, unconsciousness.

Heat exhaustion is the milder form of heat stroke, which can sneak up after severed days of dehydration or exposure to high temperatures. The symptoms of heat exhaustion are very similar to heat stroke, and if untreated can progress to that stage.

Heat cramps usually afflict people who engage in strenuous activity on a scorching day. Since more sweat than normal has to be pumped out, all the body's salt and moisture go with it. Low salt in the muscles spells poor muscle contraction and pain.

Sunburn is just what it sounds like--ultraviolet rays from the sun singe the skin, leading to first- and second-degree burns. Contrary to what many believe, African-Americans can and do get sunburn.

Heat rash pops up on hot, humid days when sweating must occur for long periods of time. Most commonly seen in children, the rash resembles clusters of red bumps or blisters.

How to Avoid HRI's

Preventing an HRI this summer requires a few vital precautions

Keep your cool. The hottest times of the day are between 10 a.m. and 2 p.m. So limit outdoor activities to early morning or evening hours. If you choose to venture outdoors during peak times, make sure to wear loose, cool fabrics that breathe, such as cotton and linen Also try to wear a hat to shade the top of your head.

Drink up. Make sure you consume two to four glasses of water every hour during heavy exercise. Water is key to making the sweat you need.

Don't lose what you use. If you find yourself cramping up, drink a sports drink to replace the salts your body has used up. Avoid alcoholic beverages. These actually cause you to lose fluid quicker than normal.

Love the skin you're in. Make sure to put on sunscreen of SPF 15 or higher when catching rays for prolonged periods of time. Products labeled "broad spectrum" or "UVA/UVB protection" are sure to have you safely "skinnin' and grinnin'."