Heat Exhaustion Prevention and Awareness

mfulk78
Jun 17
4 min read

It is that time of year in many parts of the country. Planning ahead of an event or extended time out in the heat is very important especially as we age or while pregnant.

Summer break does not end the competitive athletics. Kids of all ages are playing sports during the heat of the day all over the country this summer. This time of year poses a major risk of overheating for children and adolescents engaged in aggressive aerobic outdoor exercise. It is prudent to try to have vigorous workouts during the early morning hours preferably or later in the evening for the older kids who get to bed later by nature.

In our clinic, we have had admissions to the hospital for heat exhaustion and muscle breakdown known as rhabdomyolyisis. For example, a young man was practicing on the football field and overheated due to a combination of under hydration and excessive ambient temperature. Symptoms included excessive sweating, rapid pulse, muscle pain, nausea, vomiting and dizziness.

This is a very serious condition that can progress to heat stroke where the core temperature surpasses 105 F, consciousness changes and the skin becomes hot, red and dry. If untreated, death will follow.

We all need to talk to our children about these risks and take them seriously.

What to do?

1) Hydrate adequately before during and after practice! If you are thirsty, you are already behind. Water is all that is necessary unless the time spent is long and sweat is consistent. Consider electrolyte drinks at that time. I like Re lyte which is a higher quality electrolyte supplement

2) Wear light and loose clothing. Preferably the new wicking tech clothing

3) Apply sunscreen SPF 30 before practice

4) Be cautious if your child is on diuretics which can accelerate dehydration

5)Bring a wet/cold rag to put on your head and neck in between drills.

6) Rest in the shade when possible

7) Cool mist or a fan can accelerate heat loss

8) Watch for early symptoms like heavy sweating, dizziness, or nausea; stop activity immediately if present

Stay cool,

Dr. M

Sweating and Heat - A redo

Rhonda Patrick, Ph.D presented at the Institute for Functional Medicine's Annual International Conference in Florida a few years ago. The discussion was a deep dive into heat as a therapeutic modality for health enhancement.

Sweating is a very important tool that the human body and most mammals use to eliminate unwanted stuff. In this case, the body primarily is eliminating heat and toxins via liquid sweat.

When we exercise vigorously or it is a hot day or we find ourselves overheating while fighting an infection, sweat will pour from our skin through glands and an endothermic reaction. The water that is released caries heat from the body with it. It evaporates into the air liberating the heat and thus cooling the body.

In this sweated liquid are electrolytes and toxins. Primarily, the sweat fluid has a natural release of small amounts of sodium and to an even lesser extent, potassium and calcium. This fluid will also facilitate the release of chemicals that the body does not like.

Dr. S. Genius and colleagues analyzed sweat versus blood and urine for toxic elements and stated: "Many toxic elements appeared to be preferentially excreted through sweat. Presumably stored in tissues, some toxic elements readily identified in the perspiration of some participants were not found in their serum. Induced sweating appears to be a potential method for elimination of many toxic elements from the human body." (Genius S. et. al. 2011)

Chemicals, heavy metals and other toxins that are released through sweat provide a major relief for the liver, kidneys and cellular detox mechanisms. These organs can get a much needed rest from the constant work related to detoxification from the toxic world that we reside in.

It is clear that sweating is a necessary tool for human cellular protection through the removal of excess heat and toxic burdens. The act of sweating when hot also turns on a cassette of genes called heat shock proteins, HSP, that are associated with longevity.

These proteins are actually produced in response to all kinds of stressors making them a class of stress response proteins that are upregulated transcriptionally in most cells in the body. They have a primary function of helping to repair damaged proteins and cells by refolding them into functional shapes. This refolding event reestablishes the cells function and is the primary reason it improves longevity. The HSP's reduce protein aggregation which is important for neurodegenerative diseases where amyloid and tau plaques are laid down in response to inflammation and infection.

Genomic Single Nucleotide Polymorphisms, SNP, for heat shock proteins are associated with a 2 year increase in longevity if your SNP is homozygous for the HSP70 gene which increase the function. (Singh et. al. 2010)

Heat has a major effect on metabolism by increasing heart pump activity by increasing heart rate and stroke volume. It affects the body about the same as mild intensity exercise with a 100 wattage output workout which is like zone 1 activity. Heat exposure increases vasodilation and vascular compliance which is the change in vascular tone based on blood pressure where more compliance is better. There is also evidence that sauna use/heat exposure increases heart rate variability.

Heat exposure on a consistent basis leads to decreases in cardio metabolic disease issues.

Bottom line: Sweating is an elimination event that the body needs routinely to perform at peak ability. Get out and exercise in the heat (Safely), go to a sauna and generally stress your body for it's growth.

Read the information below by the brilliant researcher, Rhonda Patrick. It is worth your time.

Stress is good if it is short and targeted,

Dr. M