Heat illnesses from exertion are a concern for outdoors enthusiasts anytime of the year. Though it may not seem likely at the moment, once hot spring/summer weather arrives, so will the increased risk or likelihood of heat distress or illness.

Ranging from an electrolyte imbalance that starts muscles cramping to a cessation of the body's thermo-regulating ability, heat illnesses are preventable and readily treatable. However, like many other maladies, if ignored, the condition will worsen to the life-threatening point.

1. HEAT CRAMPS

The early warning sign of deteriorating heat regulation is muscle cramping. The painful contractions usually strike at the points of main heavy muscle flexing or activity, such as long muscles of the leg or arm, sometimes the abdominals and even fingers. Alleviation is simple: Stop the physical activity and move to a cooler place. Drink clear juices or an electrolyte sports drink followed by plenty of water. Gently stretch and massage the cramping muscles. Continue drinking clear fluids until you urinate. 2. HEAT EXHAUSTION

The second stage of illness caused by a combination of the lack of sufficient fluid intake, heavy exertion and hot weather, heat exhaus-tion creeps up suddenly. Symptoms include (but are not limited to) low fever, rapid or irregular heartbeat, feeling dizzy or faint, palid or clammy skin, nausea, headaches and dark urine. Move victim to shade or an air conditioned area. Lay them down, loosen clothing and raise their legs. Have them drink cool water, apply moisture to skin (spray mist) and fan them. Watch closely for relief of symptoms.

3. HEATSTROKE

The most severe stage of stress/weather heat illnesses, it’s at this point that the victim’s life is at risk. Body temperature usually soars to 101 degrees or higher and the body’s process for dissipating internal heat has stopped. Its onset can cause a stroke or heart attacks and worsen other underlying conditions. Heatstroke is an emergency requiring immediate professional medical attention. First aid includes aggressive, external evaporation cooling of the victim with water or wet clothing and ice packs on placed on the neck, armpits and groin. As with many conditions, prevention of heat illness is preferable to suffering the consequences. On a hot day or during any physical activity, take breaks in shade or cool areas. Keep your body well hydrated with proper electrolyte levels. Drink plenty of water and eat a well-balanced diet at meals and snack times.

Also, as with all other medical conditions, careful evaluation of symptoms in relationship to environment and patient activity is critical. While cramping and other symptoms are key signs of low electrolyte levels from exertion and sweating in hot weather, they’re also indications of other serious illnesses. If heat cramping first aid does not alleviate the condition within an hour, always seek immediate professional medical evaluation and treatment.

Sources: Survive Outdoors, Inc (www.surviveoutdoors.com) and Revolution Health (www.revolutionhealth.com)