WASHINGTON — The polar freeze of winter has evolved into the dog days of summer — and experts warn extreme heat can be just as dangerous as extreme cold.
Children and the elderly are most at risk in hot weather because they are less able to release body heat. But these steamy days can be hazardous for anyone — especially those who exercise or work outside.
The most important thing to do when braving the heat is to stay well hydrated and drink plenty of fluids.
“What I like to do is hydrate first thing in the morning before I even start and start with a full tank,” says Dr. Marsha Seidelman, an internist and pulmonary specialist in Silver Spring, Maryland.
Seidelman is a physician with a passion for fitness, often found on the weekend at an exercise boot camp, running or hiking on local trails, or working in her garden.
She says everyone needs to drink as much as possible in the heat — up to four cups an hour for those exercising or laboring outdoors.
It is also important to wear loose, light colored clothing and to take a break every now and then either in the shade or cool, air conditioned comfort.
And while a cold beer or margarita can be tempting in the high heat, the combination of alcohol and sweaty exercise can be a problem.
“Alcohol can increase the dehydration risk,” says Seidelman, noting that caffeine can also affect hydration levels.
She says one sure indicator of dehydration is muscle cramps — particularly in the legs and abdomen. Seidelman emphasizes “that’s a sign it may be time to stop.”
Signs that the situation is really serious usually come with prolonged exposure to ultra-high heat. Excessive sweating and cold clammy skin can be symptoms of heat exhaustion. Add in a change in mental status combined with nausea and vomiting and the problem may be heat stroke, which can be deadly and requires immediate medical attention.
