Healthy Living: Sun Safety
As we are entering the summer months, it is important to be aware of the dangers of excessive sun exposure. For many of us, with the warmer weather comes increased time spent outdoors engaging in lawn and gardening chores, picnics and recreation, swimming and tanning, boating and fishing, etc. Accordingly, this months article will focus on heat-related terms and who is at greatest risk for suffering from heat-related illness, the stages of heat-related illness, and ways to prevent and treat heat-related illness. I will also include a list of activities you can do to help stay in shape despite the summer heat.
Here are a list of heat-related terms specified by the American National Red Cross (2005) that you should familiarize yourself with to help keep you safe this summer:
Heat Wave
: More than 48 hours of high heat (90 degrees Fahrenheit or higher) and high humidity
(80% relative humidity or higher) are expected
Heat Index : A number in degrees Fahrenheit that tells how hot it really feels with the heat
and humidity. Exposure to full sunshine can increase the heat index by 15 degrees
Fahrenheit.
Heat Cramps : Muscular pains and spasms due to heavy exertion. They usually involve the abdominal
or leg muscles. It is generally thought that the loss of water and salt from heavy
sweating causes these cramps.
Heat Exhaustion : Heat exhaustion is less dangerous than heat stroke. It typically occurs when people
exercise heavily or work in a warm, humid place where body fluids are lost through
heavy sweating. Fluid loss causes blood flow to decrease in the vital organs, resulting
in a form of shock. With heat exhaustion, sweat does not evaporate as it should,
possibly because of high humidity or too many layers of clothing. As a result, the
body is not cooled properly. Symptoms include cool, moist, pale, flushed, or red skin; heavy sweating; headache; nausea
or vomiting; dizziness; and exhaustion. Body temperature will be near normal.
Heat Stroke : Also known as sun stroke, is life-threatening. The bodys temperature control system, which produces sweating
to cool the body, stops working. The body temperature can rise so high that brain
damage and death may result if the body is not cooled quickly. Symptoms include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid,
shallow breathing. Body temperature can be very highsometimes as high as 105 degrees
Fahrenheit.
Sunburn : Occurs due to too much sun or ultraviolet (UV) radiation exposure within 30 minutes
of exposure. Although always uncomfortable, sunburns and even sun poisoning are not
often deadly. However, did you know that having 1 or more blistering sunburns during
childhood or adolescence doubles your chances of developing melanoma (skin cancer)
later in life and that if a person has had 5 or more blistering sunburns at any time
in their life, they will double their chances of multiple melanomas? (e-medicine Health,
2012). Symptoms include pink, dry patches of skin, warm to the touch and blistered patches of skin.
Whos at Greatest Risk for Heat-Related Illness? Infants and children under the age of 4
Overweight people
Elderly
People who take antihistamines
People who drink alcohol
People who take certain medications for high blood pressure, heart disease, and depression
Tanning bed users
Beach goers
People who have outdoor occupations like landscaping and construction
Light-skinned and fair-haired individuals
People with prior sun damage to their skin
Did you know that each year, according to the U.S. Centers for Disease Control and
Prevention (2007), nearly 700 people die each year due to heat-related illnesses?
Stages of Heat-Related Illness : Sunburn Heat Cramps Heat Exhaustion Heat Stroke Preventing Heat-Related Illnesses : Avoid strenuous activities in hot, humid environments
Wear light-weight, light-colored clothing
Drink water and eat small meals more often
Wear sunscreen with adequate UVA and UVB protection
(Always apply liberally 30 minutes prior to sun exposure and re-apply after swimming
and heavy perspiration) Wear a watch or other timepiece that will help you keep track of how much time you
have spent in the sun
Wear a wide-brimmed hat to further shield your scalp and face
Stay indoors when possible
Take regular breaks in the shade if working outside
Treatment for Heat-Related Emergencies (The American National Red Cross, 2005) Cool the Body
Give Fluids when Conscious
Minimize Shock
For Heat Cramps or Heat Exhaustion: get the person to a cooler place and give a half
glass of cool water every 15 minutes if the person is fully awake. Remove or loosen
tight clothing and apply cool, wet cloths such as towels or sheets. Call 9-1-1
if the person refuses water, vomits, or loses consciousness.
For Heat Stroke: help is needed fast so call 9-1-1 immediately. Then, move the person
to a cooler place and quickly cool the body. Wrap wet sheets around the body and
fan it. If you have ice packs or cold packs, wrap them in a cloth and place them
on each of the victims wrists and ankles, in their armpits and on their neck to cool
their large blood vessels. Watch for breathing problems and make sure that their
airway is clear. Keep the person lying down until help arrives.
Ways to Stay Active in Hot Weather Even though we may be expecting record high temperatures this summer, it is still
important for us to maintain an active routine to help keep us healthy year-round.
Just be sure to keep in mind the negative interaction between the outside temperature
and the accompanying humidity index when you are planning your daily recreational
activities. Here are some lists of things you can do to help maintain your good health
both indoors and outdoors this summer. Indoors : Go for walks in larger stores
Use light weights or stretch bands at home
Buy or rent an exercise DVD and use it inside in an air-conditioned room
Go dancing or take dance lessons
Do indoor housework like dusting, vacuuming, or washing the windows
On vacations, stay at hotels with fitness centers or swimming pools
Join a gym or health club
Join sports programs like basketball, volleyball, and soccer played inside
Outdoors (below 80-85 degrees Fahrenheit): Take morning or evening walks
Go for a bike ride in shaded areas
Go swimming
Do light yard work or gardening
Wash your car and splash yourself to stay cool
Do not exercise as hard when it is hot and take frequent rest breaks
Stay in the shade and drink plenty of water
Wear loose-fitting, light-colored clothing
Watch for signs of heat exhaustion or heat stroke
Outdoors (above 80-85 degrees Fahrenheit): Refer to Indoors list aboveit is not safe to exert yourself outside with high heat
and moderate to high humidity
Suggested References : Heat Exhaustion and Heat Stroke. (2012). emedicine Health. http://www.emedicinehealth.com/heat_exhaustion_and_heat_stroke/article_em.htm National Oceanic and Atmospheric Administration (2007). National Weather Service
Heat Index. http://www.nws.noaa.gov/om/heat/index.shtml Quick Tips: Staying Active in Hot Weather. (2012). emedicine Health. http://www.emedicinehealth.com/quick_tips_staying_active_in_hot_weather/article_em.htm Sunburn and Sun Poisoning. (2012). emedicine Health. http://www.emedicinehealth.com/sunburn/article_em.htm The American National Red Cross (2005). Health and Safety Tips: Heat-Related Illness. Questions or Comments? Please contact: Sabra Jacobs, Professor of Psychology, Big Sandy Community and Technical
College, 1 Bert T. Combs Drive, Prestonsburg, KY 41653; email sabra.jacobs@kctcs.edu ; call (606) 889-4778; or stop by my office Pike Building, room 209 f on the Prestonsburg
Campus.