A heat advisory is in effect in South Florida. Here’s how to avoid getting ill
The National Weather Service issued a heat advisory Tuesday for South Florida as temperatures climb and humidity soars. Heat indices are forecast to be in the 105-108 range over the next several days, increasing the risk of heat stroke, heat exhaustion or dangerous sunburn.
Before you spend time outside this summer in the sun, learning what to do and what not to do as the heat index climbs could have big health consequences.
What might start with a headache or leg cramps can quickly turn serious when the body temperature rises in the scorching heat. Seniors and babies are most vulnerable, but doctors say anyone who spends time outdoors can be affected by the high temperatures and brutal humidity.
How do I know if I’m about to get heatstroke?
Heat stroke happens when the body gets severely dehydrated or is unable to cool itself off in extreme temperatures. It tends to be the result of spending long periods of time or doing strenuous activity in hot weather. With heat stroke, the body’s core temperatures rise above 104 degrees in adults and 105 degrees in children.
South Florida’s humidity creates the ideal environment for heat stroke, experts say.
“Normally when we sweat, it evaporates and gives the body a chance to cool off,” said Dr. Mayrene Hernandez, VP of Health Care Strategies KA National Medical Director United Healthcare. “Humidity worsens that and behaves like steam. As you become more sticky, it may obscure the early signs that sweat hasn’t had a chance to cool you off.”
Sweating is good, right?
Outdoor activities in high temperatures that cause big-time sweating can become a problem. Sweating releases minerals and salts in the body that help with electrolyte balance. Heavy sweating can lead to dehydration. The more you sweat, the more you need to stay hydrated.
Here is what not to drink while in the sun:
Alcohol
Coffee
Caffeinated soft drinks
They are diuretics that rid your body of salt (sodium) and water. Before you have that cocktail in the pool, you might want to think about following up with water.
“People in the pool tend to think, ‘How can I be dehydrated?’” Hernandez said. “They don’t realize that alcohol is a natural diuretic, so even if you are in the water, if you are drinking alcohol you can get dehydrated.” Dehydration, she notes, can cause dizziness or headaches and even lead to fainting.
A big don’t, Hernandez said, is taking a hot shower right after coming in sweaty from outside. Between the steam and loss of sodium, the combination is likely to make you pass out, she said.
What are the signs of heat illnesses?
Heat illnesses tend to present themselves as a spectrum of symptoms. A mild sign could be a rash, which could progress into muscle cramps from a lack of hydration or intense exercise.
“What people need to do when they see a sign is stop what they are doing, get into a cool place and hydrate,” said Dr. Neil Galindez, a cardiothoracic surgeon with HCA Florida Heart and Vascular in Margate. “If not, they can go into the next level, which is heat exhaustion.”
Signs of heat exhaustion, the precursor to heat stroke, are: Heavy sweating, clammy skin, a rapid pulse, dizziness and headache.
The most severe heat-related illness is heat stroke, and without emergency treatment, it can lead to death or organ damage. It only takes 10 to 20 minutes to develop heat stroke if body temperature rises fast. Signs include nausea and vomiting, flushed skin, rapid breathing, racing heart rate and possibly loss of consciousness.
“If someone feels sick more than 30 to 40 minutes, you need to call EMS or see a doctor,” Galindez said.
What do I do if I start feeling awful?
Enjoy the warm weather, but do it judiciously, Hernandez said. Take breaks and don’t wait to be thirsty to drink water, particularly during long bouts in the hot sun.
If someone is showing signs of heat-related illness, cool them down with a wet cloth or ice bath to lower their body temperature as soon as possible. Also encourage them to take tiny sips of sports drinks with electrolytes. Galindez said one way to cool the body temperature quickly is place cold water or ice in the groin area or armpits. “Places where the big arteries are close to the skin.”
Hot cars can cause health problems, too. It takes only four minutes to faint in a hot car.
“Before getting in a hot car, lower the windows and let heat out so you don’t end up walking into a sauna,” Hernandez said.
What makes heat illnesses worse?
If someone appears to be suffering from heat stroke, offering a drink of water or Gatorade is not the way to go.
“If some is completely awake and coherent, it’s okay to hydrate,” Galindez said. “But if they are confused or if their level of consciousness doesn’t seem normal, don’t give them anything to drink. They can aspirate and it can go into their lungs.”
How do I know my heat tolerance?
Older adults are more at risk for heat stroke because their bodies don’t adjust as well to sudden changes in temperature.
In addition, seniors are more likely to be on salt-reduced diets or have conditions for which they take medications that affect their responses to hot temperatures.
Physicians advise seniors to hydrate more often during the summer months and stay indoors as much as possible.
Once you experience a heat-related illness, you are susceptible to recurrences, Hernandez said. “Your tolerance to heat is diminished.”
How can you avoid a bad sunburn or sun blisters?
With hundreds of sunscreens on the market, pick any one of them that fits your budget rather than none at all, says Blair Ferguson, a nurse practitioner with Natura Dermatology in Fort Lauderdale. The higher the SPF number, the better, he says, but don’t be fooled into thinking 100 is twice as good as 50. “It’s better but not twice as good,” he says. “You still have to reapply every few hours.”
Sunburn and sun blisters can happen on any exposed area of the skin. The deeper the blister or burn, the more serious the damage and the longer it can last. Ferguson says blisters should be washed with soapy water and covered with petroleum jelly and a bandage. Don’t put ice directly on a blister or burn. Instead, apply cool compresses. For sunburn use aloe or diaper rash cream (zinc oxide).
“The blisters should heal without issue,” he said. “The biggest thing is it puts you at higher risk for skin cancer later on.”
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How do you treat heat rash?
Heat rash looks like small red, white, or grayish bumps that resemble small pimples. It often is itchy or prickly. Ferguson said heat rash usually goes away on its own but you might be able to speed up the healing with a mild topical steroid, such as hydrocortisone cream. Applying cool compresses can give you relief too, he says. “For some people, heat rash goes away and comes back,” he said. “Some people are more prone to heat rash than others.”
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Besides sunscreen, what else can help prevent sunburn?
Dermatologists recommend broad-spectrum sunscreen to prevent UVA and UVB rays from doing damage to your skin. They advise a minimum of SPF 30.
But beyond sunscreen, more dermatologists are recommending two over the counter supplements to help your body fight off sun damage and free radicals: Heliocare and Nicotinamide
“Heliocare is a herbal supplement and has been shown to help reduce your risk of skin cancer if you take it daily,” said Dr. Chere Lucas Anthony, a dermatologist with The Rendon Center in Boca Raton.
Nicotinamide is a form of vitamin B3 that has been shown to reduce the number of skin cancers, according to Harvard University researchers. “The vitamin must be taken continuously, as the benefits are lost once stopped,” the research found.
Sun Sentinel health reporter Cindy Goodman can be reached at cgoodman@sunsentinel.com.
