Important Heat Info Sheet!

Learn More with our Heat Sheet!

On average, heat is the deadliest weather phenomenon in the United States. Connecting to the rhythms in nature asks us to take care of our nature in extreme heat. Respect Mother Earth by knowing the signs of heat-related illnesses and moving on her terms.

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WHAT IS EXTREME HEAT? 

When the temperature goes over 90 degrees fahrenheit for more than three days or doesn’t go below 80 degrees for more than three days.

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WHAT HAPPENS WHEN WE OVERHEAT? 

The ability to control your body temperature is called thermoregulation. Excessive heat strips away this ability. 
When the ambient temperature rises above the body’s temperature, you become unable to regulate your core temperature. Sweat no longer works as a cooling mechanism—but the loss of fluids dehydrates you and disturbs your electrolyte balance. As you get hot, your hypothalamus sends blood to your periphery to cool you down. 

As your brain prioritizes cooling you down, the rest of your organs become less active. Your heart has to work harder to pump your blood, which makes physical activity more laborious. Your heart rate tries to lower in order to slow down your blood flow. In turn, this affects your brain, leading to confusion, irritation, and difficulty concentrating. Physical exertion overtaxes your body. 

When you’re overheated, your body is doing everything it can to tell you to stop moving and get out of the heat. 

“TOUGHING IT OUT”

Everyone risks serious illness in extreme heat. Because confusion and irritability are signs of heatstroke, people are often in a poor position to judge whether they can handle the heat. The symptoms of heat exhaustion and heat stroke can come on without warning or slowly. 

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SIGNS YOU’RE AT RISK OF HEAT ILLNESS:

  • Sweating profusely

  • Flushed skin

  • Feeling dizzy

  • Irritability or combative mood

  • Pale, clammy skin

  • Nausea

  • Headache

  • Muscle cramps

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HEAT RELATED ILLNESSES

HEAT CRAMPS: heavy or intense sweating, cramping, dizziness. The mildest form of heat illness. 

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HEAT EXHAUSTION: feeling tired or weak, dizzy, headache, clammy and/or flushed skin, heavy sweating, cramping, fast pulse, irritability, anxiety. If any of these conditions are present, move to a cool place, put cool water on the body, loosen clothes, and stay still or lie down. Sip, but do not gulp water. Heat exhaustion can progress to heat stroke very quickly. 

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HEAT STROKE: a life-threatening emergency. High temperature, sweating, dizziness, nausea, confusion, vomiting, fainting. Call 911 immediately. Get the person to a cool place. Loosen or remove clothing, apply cool water to the body. Do not give the person anything to drink. 

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GUIDELINES FOR ACTIVITIES IN HEAT

  • Avoid holding activities outdoors between 10 AM-5 PM or when the temperature or heat index is above 95 degrees.

  • Make sure that all participants can be fully shaded during the activity. Note that heat illness can still occur in the shade. 

  • Avoid physical exertion. 

  • Make sure you’re close to a cool indoor space. 

  • Provide water and electrolyte-replacement fluids. Avoid those with high sugar content. 

  • Have adequate supplies to cool off participants, e.g. washcloths and ice packs. 

  • Take frequent breaks and encourage hydration checks. 

  • Lead events in pairs to help monitor when one of the event managers may be overheating. 

  • Err on the side of caution in monitoring your own heat illness so that you don’t become a liability for those in your care. 

  • Remember that one of the signs of heat-related illness is irritability and combativeness. People, including ourselves, are often not good judges of whether we’re suffering from overheating. Be smart and set a good example. 

Sources 

Warning Signs and Symptoms of Heat-Related Illness: https://www.cdc.gov/disasters/extremeheat/warning.html

What Happens to the Brain During Heatstroke: https://www.brainfacts.org/diseases-and-disorders/injury/2020/what-happens-to-the-brain-during-a-heatstroke-062520

Understanding Heat Exhaustion: https://www.healthline.com/health/heat-exhaustion

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