It is hot and dry across Bradley County right now — and it’s been that way for what seems like entirely too long. The county remains under a burn ban after very little rainfall, and recent heat advisories have warned of heat-index values well over 100 degrees. It’s the kind of weather where you can work up a sweat just walking from the house to the truck.
In weather like this, staying hydrated is one of the simplest and most important ways to prevent heat-related illness. Most of us know we should drink more water when it is hot, but it is easy to underestimate how much fluid we lose while mowing, farming, working outside, playing sports, or simply spending several hours outdoors. By the time you are extremely thirsty, you may already be behind.
Stay ahead of dehydration
The best approach is to drink fluids regularly throughout the day instead of waiting until you feel thirsty. Water is usually the best choice, but if you are working outside or sweating heavily for several hours, an electrolyte drink can also help replace some of the salt lost through sweat. Drinking regularly throughout the day is better than trying to catch up after you already feel bad.
One simple thing to watch is your urine. If it becomes dark or you go many hours without urinating, you may not be drinking enough. Children, older adults, athletes, and people who work outside are especially at risk. Older adults may not feel thirst as strongly, and young children may not recognize or communicate that they need more fluids.
Some medications can also make you more prone to dehydration than others. If you have questions about whether one of your medications could affect your hydration or your ability to tolerate the heat, talk with your doctor or healthcare provider.
Know when to stop
Dehydration may begin with thirst, dry mouth, headache, tiredness, dizziness, muscle cramps, or darker urine. If the heat and fluid loss continue, someone may become very weak, nauseated, lightheaded, sweaty, or feel like they are going to pass out. This may be heat exhaustion.
If that happens, stop what you are doing and get out of the heat. Go inside or into the shade, sit or lie down, loosen extra clothing, use a fan or cool wet towels, and slowly drink water or an electrolyte drink. Do not try to “push through it” just because you are “almost done.” Just like the heat, the work will still be there tomorrow as well.
When is it time to get medical help?
Many mild cases of dehydration and overheating improve with rest, cooling, and fluids. However, medical evaluation is more important if someone is repeatedly vomiting and cannot keep fluids down, faints, becomes extremely weak, has very little or no urine, or continues getting worse despite cooling down and drinking fluids.
The biggest warning sign is a change in the way someone is thinking or acting. If someone who has been in the heat becomes confused, starts acting strangely, has trouble walking, develops slurred speech, has a seizure, collapses, or becomes difficult to wake, heat stroke should be considered. Heat stroke is a true emergency and can quickly lead to serious organ damage.
A little prevention goes a long way
People in Bradley County are used to hot Arkansas summers, but that does not make us immune to heat illness. Try to do strenuous outdoor work early in the morning or later in the evening, wear lightweight clothing, take regular breaks, and keep water nearby. If the yard can wait until early in the morning or later in the day when it is cooler, let it wait.
Check on older relatives and neighbors, make sure children and athletes are getting regular water and cooling breaks, and if you work outside, pay attention to the people working beside you. Sometimes a person getting overheated does not realize how sick they are until someone else notices.
Most heat-related illness is preventable. A bottle of water, a few minutes in the air conditioning, and knowing when it is time to stop can keep a hot afternoon from turning into a trip to the emergency room.
If you have questions about staying safe in the heat, hydration, or any other health concern, come see us at BCMC Rural Health Clinic, 304 E. Central St. in Warren. Same-day appointments are available, and walk-ins are always welcome. Call (870) 226-8636 for an appointment.
BCMC Rural Health Clinic: Where Healthcare Close to Home Matters.
Russell Neal Gregory, MD, MBA, DABFM
