HEAT RELATED ILLNESS

The City of Tulsa has been fortunate this summer with lower than normal temperatures and abundant rainfall. This has helped to alleviate summer heat related illnesses that we typically face throughout the summer. But the near term weather forecasts all predict temperatures in the mid-90’s with heat indices above 100 degrees. Here are some important reminders in regard to protecting yourself from heat related illness:

1. Drink plenty of fluids. Increase your fluid intake to 16 to 32 ounces of fluid per hour of exposure to extreme heat. Avoid caffeine or alcohol containing beverages as they actually can interfere with your ability to replenish body fluids. Ordinary cool water is the best choice for fluid replacement, however if you are to be exposed to extreme heat for more than an hour or so, you must also replenish lost salt and minerals. The use of sports beverages can greatly increase your ability to replace lost salt and minerals. Avoid sports beverages with large amounts of sugars as they can cause stomach cramps. A practical cost effective way to replace lost salts and minerals is to mix your favorite sports beverage (Gatorade, PowerAde, etc.) to half strength with extra water. Also choose lightweight, light-colored, loose-fitting clothing to assist with evaporative cooling.
2. Avoid sunburns and the long term risk of skin cancer by wearing appropriate clothing and sunscreen. Wear a wide brimmed hat and use a sunscreen of at least an SPF of 30 that is broad spectrum.
3. Pace yourself and be aware of the common signs and symptoms of heat illnesses:
   • Persistently rapid heart beat.
   • Red, hot, dry skin or loss of the ability to perspire.
   • Throbbing headache.
   • Dizziness.
   • Nausea.
   • Confusion.
   • Weakness.
   • Muscle cramps.
4. If you experience any of the above:
   • Stop what you are doing.
   • Increase your fluid intake.
   • Move to a place to cool off, either into some shade, near a fan, or to an air conditioned vehicle or room. If you are unable to move to an air conditioned area, cool off with a damp towel, sponge or douse yourself with some water.

If you start to feel better, you should wait several hours to resume normal activities. If you do not start to improve after 30 minutes, you should seek medical treatment. If you experience or witness an episode of fainting, EMSA ambulance service should be contacted for emergency treatment and transport.