Mad Dogs, Englishmen, and Montana Summer Exercise: Know Your Heat Injuries

Every year approximately a thousand Americans die from heat-related illness. If you're physically active in summer, knowing the signs and treatment could save your life.

By Cord Prettyman, MPT

What's that saying … "Mad dogs, Englishmen, and Montanan recreational athletes in the noon day sun?" Coping with the summer heat in Montana is no small challenge, particularly for children and those over fifty. Children's immature sweating capacity creates a lower tolerance for hot weather. Those over fifty have a diminished sensitivity to thirst and a declining ability to cool the body. Heat injury can strike anyone of any age at any level of fitness.

Every year approximately a thousand Americans die from heat-related illnesses, and tens of thousands fall ill. If you're physically active in summer, knowing the signs, symptoms, and treatment of heat injuries could save your life.

Heat cramps are painful muscle cramps resulting from excessive salt loss due to profuse sweating. Treatment: salt tablets or a sports drink with electrolytes, gentle stretching, and massage of the involved muscle.

Heat syncope is fainting caused by exertion in the heat. Signs: cool and sweaty skin, dizziness, drop in blood pressure, slow pulse, and sudden fainting. Treatment: get out of the sun and heat, lower your head between your knees, and drink fluids.

The most common heat injury is heat exhaustion — a serious condition from dehydration or salt depletion. Symptoms: goosebumps, profuse sweating, cold and clammy skin, weak and rapid pulse, headache, dizziness, shortness of breath, pale color, nausea, vomiting, muscle cramps, and loss of coordination. Treatment: stop activity, lie down out of the heat with feet elevated 12–18 inches, remove excess clothing, cool with wet towels, and call your physician.

Heat stroke is a life-threatening medical emergency. Signs: no perspiration, dry-hot-flushed skin, body temperature up to 106°F, strong/rapid pulse, labored breathing, disorientation, and loss of consciousness. Heat stroke requires a 911 call immediately. Move the person to shade, remove clothing, and cool starting at the head with any means available.

Summer exercise safety tips: drink plenty of fluids before, during, and after exercise; reduce intensity and avoid the heat of the day; wear lightweight, light-colored, loose-fitting clothes and a hat; apply sunscreen liberally; and take special care if you're over fifty, pregnant, a child, or on medication.

Being physically active in Montana's summer deserves your utmost respect and preparation. Exercise smart … stay cool.

Cord Prettyman is an IDEA Master Personal Trainer with 32 years of experience at the Montana Athletic Club in Bigfork. Reach him at 406-837-2582.