How to Recognize Heat Illnesses

Now that the dog days of summer are fully upon us we should take a close look at a major threat that could possibly ruin a ride for any of us: heat exhaustion.  There are varying degrees to this potentially life-threatening illness and several methods to employ to prevent it.  Riding for miles and miles in the hot and humid summer weather can make us more delirious than we care to be if we do not recognize the signs and symptoms of this unfortunate sickness.

Definitions to know (in order of severity)
Heat cramps -  muscle cramping and spasm during heavy exercise

Heat exhaustion - rapid heart rate, lightheartedness, nausea, chills, not sweating, very red face, irritability

Heat stroke -  symptoms include dry skin, rapid, strong pulse and dizziness. Other symptoms may include nausea, vomiting, fatigue, headache, difficulty breathing, cramps, back pain, disorientation, flush or red skin, loss of consciousness. Unable to cool off, the victim requires medical attention. This is a life-threatening illness in which body temperature may rise above 

105° F in minutes.  Heat stroke may come on suddenly without warning and can be fatal.

WHAT TO DO ABOUT IT
Prevention is always best. Be sure to hydrate well prior to heavy exertion, including the addition of salt or electrolytes hours before exercise.   It is even recommended to begin the day before with a slight increase in salt intake (a few extra sprinkles here and there), especially during the summertime.  How to know you are adequately hydrated:  your urine volume is high and clear.

While the popular black cycle shorts make our butts look smaller they also absorb heat, denying your lower body the ability of cooling properly.  If you are brave and wish to look like Team HTC Highroad from 2011, go buy a pair or two of white shorts for summer to help keep those large muscle groups cooler.  Arm coolers are also good for keeping moisture on the arms as well as blocking damaging sun rays, however in areas with high humidity they are less effective as the heat transfer is diminished.

HOW TO DEAL WITH THESE CONDITIONS WHILE ON A RIDE
Heat cramps:  Cease exercise until cramps subside. This may involve light stretching and supplementation with electrolytes.  

Heal exhaustion:  Remove excess clothing, seek shade, and take in electrolytes (water is secondary). Do not resume activity until symptoms pass, heart rate is lowered, and dizziness is gone.  If this does not occur within 30 minutes arrange for a ride home.  Cold towels and ice packs (if available) are very helpful to reduce the core temperature.

Heat stroke:  Cool the body as quickly as possible, have rider lie down on his / her back and elevate feet 6” above the heart, monitor for delirium, and loss of consciousness.  Call for emergency medical help immediately.   Cool the body with ice packs if possible. 

No doubt that the summer heat is here to stay for a couple of more months. Beat the heat by carefully planning what you eat, drink and wear. Be on the lookout for symptoms that others may be having by being observant and listening to each other for legitimate complaints (we know whining when we hear it). By listening to our own bodies and looking out for our friends,  together we can avoid being a victim of heat-related illnesses!

Sources
Google images

http://www.medicinenet.com/heat_stroke/article.htm

http://www.mayoclinic.com/health/heat-stroke/ds01025/dsection=symptoms

http://www.emedicinehealth.com/heat_exhaustion_and_heat_stroke/article_em.htm