The human body has a boiling point

Summer means a lot of folks will take their fitness outdoors for the likes of softball, hiking, soccer, beach volleyball, running and walking. Longer days mean more time for play after work, and more greenery means the quality of the air improves. However, it's also a time of accidents and injuries - muscle pulls, joint twists and sun damage -- mainly because of overdoing it early in the season . That's why experts sayif you want to finish the summer healthier than you start, take some precautions.

Red light

The sun may feel good, but it could cause you to overheat, and sun damage is always a concern. Heat illness is more commonly seen before acclimatization to a warm climate has occurred, versus in a well-trained athlete who has already worked through the dehydration problems of summer. In most cases, the warning signs of heat illness may include headache, feeling overheated, dizziness, muscle cramps, weakness and lack of coordination. Most symptoms stop people long before it reaches the level of heatstroke. Some of the vulnerable characteristics include out-of-shape athletes, obese athletes with chronic diseases such as diabetes and kidney disorders, and athletes taking diuretics, antihistamines and antidepressants.

Heatstroke facts

The American Association of Critical-Care Nurses published a comprehensive review on heatstroke in its April-June 2004 edition of AACN Clinical Issues. It said heatstroke is a life-threatening condition that occurs when a person suffers from a core body temperature of greater than 105.08 degrees. At that temperature, the heat of the body will literally burn up body tissues. Heatstroke can shut down, or cause dysfunction, in the kidneys, liver, heart, lungs and brain. Two forms of heatstroke are recognized, classic heatstroke, usually occurring in the very young or elderly persons, and exertional heatstroke, more common in physically active people in hot and/or humid conditions. Preventing complications is best when heatstroke is diagnosed early and treatment of the person (taking measures to cool and providing fluids and electrolytes (sodium and potassium), begins promptly.

Heatstroke: The basics

Heat emergencies fall into three categories of increasing severity: heat cramps, heat exhaustion and heatstroke.

The causes: High temperatures and/or humidity; dehydration; prolonged or excessive exercise; excess clothing; alcohol use; use of medications, such as diuretics; cardiovascular disease; and sweat gland dysfunction.

Heat illness symptoms in progression (not all may occur): Profuse sweating; fatigue; thirst; muscle cramps; headache; dizziness and light-headedness; weakness; nausea and vomiting; cool, moist skin; dark urine.

Heatstroke symptoms: Fever (105 degrees and above); irrational behavior: extreme confusion; dry, hot and red skin; rapid, shallow breathing; rapid, weak pulse; seizures; unconsciousness; organ dysfunction.

Treating heat illness: Have the person lie down in a cool place; elevate the person's feet about 12 inches; apply cool, wet cloths or cool water directly to the person's skin and use a fan to lower body temperature; place cool compresses on the person's neck, groin and armpits; if the person is alert, provide beverages to sip, preferably liquids with sodium and potassium (such as Gatorade); in the case of muscle cramping, provide beverages and massage affected muscles gently; if signs of shock are present (bluish lips and fingernails, decreased alertness), or the person has seizures or loses consciousness, call 911 for emergency help immediately.

Preventing heat illness: Avoid exercise or strenuous physical activity outside during hot and humid weather; drink plenty of fluids every day, including before, during and after physical activity; wear loose-fitting, lightweight clothing; rest frequently and seek shade when possible; be especially careful to avoid overheating if you are elderly, overweight or are taking drugs that impair the body's ability to regulate heat; and be careful of staying in or leaving children and pets in enclosed cars during the summer.