How to Avoid Heatstroke this Summer
Enjoy your summer, worry free!
Reading time: 5 minutes
This past Memorial Day weekend, I visited the Chesapeake Bay Lake, Maryland where I made the grave mistake of falling asleep in the sun. I’m sure we’ve all been there; the breezy warm weather, the sun making you sleepy, it feels nice… until it doesn’t. Immediately after I woke up from a 30 minute nap, I felt nauseous and started throwing up. That’s how long it took heat stroke to get to me — 30 minutes.
Heat stroke, occurring after the phase of heat exhaustion, is when the body’s temperature rises above 104° F (40° C) after intense sun exposure. This illness can happen as fast as 10-15 minutes in the sun, and while that may seem like nothing, don’t underestimate the seriousness of this life-threatening injury as it can lead to serious brain and organ damage.
Some symptoms of heat stroke include hot body temperature, redness in skin tones, increased heart rate, nausea, vomiting, and dizziness. While it’s useful to know the symptoms of this disease, it’s much more effective to know how to prevent it.
To avoid getting heat stroke, we first have to look at the causes.
Not drinking enough water could significantly increase your chances of getting heat stroke, especially during summertime. Whether you’re heading down to the beach, playing an outdoor sport, or going on a hike, it’s important to stay hydrated with electrolytes. To prevent heat sickness, some drinks that contain plenty of electrolytes are Gatorade, Liquid IV, and Essentia water. However, if you’re looking to make your own all-natural electrolyte drink, mix coconut water, a fruit drink of your choice, and a pinch of salt to stay hydrated.
Wearing loose and light-colored clothing when outdoors prevents your body from overheating. You may be wondering, why is it important what color I wear? The color of an object has to do with the light wavelengths reflected from that object. For example, black, or darker-colored shirts, look dark-colored because they absorb all the wavelengths from white lights. During the summertime, if you’re wearing black clothing, they’ll absorb all the light coming from the sun. This light doesn’t disappear, however, it typically converts to heat, which explains why you may be sweating more wearing a black shirt than a white shirt. To avoid getting heatstroke this summer, consider wearing loose and lighter-colored shirts to maintain your body heat.
To avoid getting sick, you should also limit the amount of time you spend outside. Now, I get it, it’s summer which means it’s time to get tan. While it’s healthy to spend some time in the sun, it’s also important to watch how many hours you’re spending outside, especially when the weather exceeds 90°F. High environmental temperatures and humidity can act as a catalyst for heat exhaustion. In the range of 90˚ and 105˚F (32˚ and 40˚C), you can start to experience heat nausea in less than 20 minutes. Between 105˚ and 130˚F (40˚ and 54˚C), heat exhaustion is more likely. If you’re trying to tan this summer, I advise you to choose a day when the temperature is 85˚F or less. However, if you do choose to go outside in temperatures exceeding 90˚F, I suggest you take a couple of breaks for a few hours resting in air conditioning.
While enjoying the summer sun is fun, it's crucial to take the necessary precautions to stay safe. To make this summer enjoyable and heat stroke-free, remember to stay hydrated, wear loose clothing, and be mindful of your time in the sun!
Works Cited
"Extreme Temperature Safety." Healthline, Healthline Media, www.healthline.com/health/extreme-temperature-safety#extreme-heat-temperatures. Accessed 5 June 2024.
"Heat Stress." Centers for Disease Control and Prevention, National Institute for Occupational Safety and Health (NIOSH), www.cdc.gov/niosh/topics/heatstress/heatrelillness.html. Accessed 5 June 2024.
"Heat Stroke: Symptoms and Treatment." WebMD, WebMD LLC, www.webmd.com/a-to-z-guides/heat-stroke-symptoms-and-treatment. Accessed 5 June 2024.
Stevens, Laura. "Why Do Black Shirts Get Hot in the Sun?" Mental Floss, 6 Sept. 2013, www.mentalfloss.com/article/50506/why-do-black-shirts-get-hot-sun. Accessed 5 June 2024.
Twardy, Chuck. "DIY Electrolyte Drink Recipes for Your Next Workout." Popular Science, 15 Dec. 2022, www.popsci.com/diy/homemade-electrolyte-drink/. Accessed 5 June 2024.
