How to Beat the Summer Heat

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square offers tips on how to stay safe in the summer heat.

Lori M. Noble, MD

Summer is a time for family fun in the sun, lazy days by the pool or ocean and countless outdoor activities.

As the summer heat beats down, though, it can sometimes seem like it’s impossible to stay cool. Not only can it be uncomfortable, but in some cases, it can actually be serious or even life-threatening. It is important to be able to recognize the signs of both heat exhaustion and heat stroke, and to know how to treat and prevent them.

Heat exhaustion is due to either not having enough water or salt in the body, both of which come from a combination of excess sweating and lack of hydration. Common symptoms that you should be on the lookout for include:

• Pale skin or cool, moist skin with goose bumps when in the heat
• Fatigue
• Confusion
• Dizziness
• Fainting
• Headache
• Muscle cramps
• Nausea
• Heavy sweating
• Dark-colored urine, (a sign of dehydration)
• Rapid heartbeat

If you or someone you know is experiencing these symptoms, the most important step is to get out of the heat as quickly as possible. Preferably, get to an air-conditioned space or at least out of the sun. Then, drink water, remove tight clothing and take a cool bath or shower. If the symptoms continue for more than 30 minutes despite these treatments, call your doctor. If untreated, heat exhaustion can progress to a more dangerous heat-related illness, called heat stroke.

The common symptoms of heat stroke are:

• Body temperature over 105° F
• Throbbing headache
• Dizziness and light-headedness
• Lack of sweating despite the heat
• Red, hot and dry skin
• Muscle weakness or cramps
• Nausea and vomiting
• Rapid heartbeat (which may be either strong or weak)
• Rapid, shallow breathing
• Behavioral changes (such as confusion, disorientation or staggering)
• Seizures
• Unconsciousness

If you see someone demonstrating these symptoms, immediately call 911. While waiting for the paramedics to arrive, some simple first aid should be administered, which can be life-saving: fan air over the patient while wetting his or her skin with water from a sponge or hose, apply ice packs to the patient's armpits, groin, neck and back to help reduce body temperature, and if the patient is conscious, help them get into to a shower or tub of cool water, or an ice bath.

Preventing heat-related illness is just as important as being able to recognize and treat the common symptoms. Children under age four and adults over 65 or with chronic medical illnesses (like heart disease, lung disease, kidney disease, and diabetes) are at increased risk for both heat exhaustion and heat stroke, so be sure to check in on your loved ones during these hot summer months.

When the temperatures soar above 90 degrees, encourage people without air conditioning to go to a public place that does have air conditioning, like a shopping mall or senior center.

Finally, keep plenty of water on hand and always wear loose, breathable clothing.

Taking these simple steps can help insure that you and your loved ones have a healthy, happy summer.

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