Beating the Heat

You thought it would be fun to hopscotch the Greek islands with your kids during August while they were in that nowhere zone between the end of camp and the beginning of school. But you had no idea how hot it could be -- the treeless landscape offers no shade from the incessant sun, and the temperature never seems to dip below 100 degrees F.

While hiking to the spot where the Venus de Milo statue was found, your arms and legs start to cramp as if in sympathy with the famous torso, and your children insist they can't move another inch.

You think you should forge ahead no matter how hot it is, because it's not often that you get to see sites like this. But then you remember those summer news reports of people dying of heat stroke in Texas, which gives you pause. After all, heat can be serious business if it's not dealt with properly.

So how do you deal with it? How can you prevent heat hazards? How do you know if you or someone you're traveling with is suffering from a serious heat-related ailment? And if so, what can you do about it?

Fortunately there are answers to all those questions. And anyone traveling to a region with a warm climate -- whether it's Texas or Tunisia -- should not leave home without them.

Moderate, Hydrate

Tactics for preventing yourself from becoming overheated or from losing too much water and salts from excessive perspiration include:

• getting your body used to hot weather slowly by gradually boosting the amount of time you spend in the hot outdoors each day,

• doing outdoor touring in the morning or evening when it's not so hot,

• wearing a hat with a broad brim and loose, lightweight, and light-colored clothing,

• wearing sunscreen---a sunburn will hamper your skin's ability to perspire,

• resting frequently while exerting yourself in the sweltering heat,

• cooling off with a cold shower or bath or a visit to an air-conditioned space,

• drinking lots of water before, during, and after your jaunts outdoors -- don't rely on thirst to tell you when to drink; people often don't feel thirsty until they're a little dehydrated. If you're exerting yourself, drink about a quart an hour.

Also, refrain from drinking alcoholic beverages, which cause you to lose more fluid. Sports drinks and special rehydration fluids are okay, but often not necessary. And don't take salt tablets unless advised to by a doctor.

Even if you adhere to all these measures, you or your traveling companions may succumb to heat cramps, heat exhaustion, or, in the worst-case scenario, heat stroke.

Heat cramps

Heat cramps stem from a low salt level due to excessive sweating. These muscle pains usually occur in the abdomen, arms, or legs. If you have heart problems or are on a low sodium diet, get medical attention for heat cramps. Otherwise, take these steps:

• Stop all activity, and sit quietly in a cool place.

• Drink clear juice or a sports beverage.

• Don't do anything strenuous for a few hours after the cramps subside.

• See a doctor if heat cramps persist more than an hour.

Heat exhaustion

This is your body's response to an excessive loss of both water and salt. Warning signs of heat exhaustion may include heavy sweating, pallor, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, fainting, fast and shallow breathing, and a fast and weak pulse.

Heat exhaustion can progress to heat stroke, which can be deadly. Seek medical attention immediately if your symptoms are severe or last longer than an hour, or if you have heart problems or high blood pressure. In the meantime, be sure to rest, drink cool fluids, and, if possible, take a cold shower or recover in an air-conditioned site.

Heat stroke

Heat stroke occurs when all your body's means of coping with heat shut down, allowing your body temperature to quickly soar. Heat stroke can kill or cause permanent disability if not dealt with immediately.

Signs of heat stroke may include high body temperature (above 103 degrees F); red, hot, and dry skin (no sweating); rapid, strong pulse; throbbing headache; uncontrollable muscle twitches; dizziness; nausea; confusion; and unconsciousness.

These signs warrant immediate emergency medical attention. Until such medical care arrives, cool the victim rapidly with whatever is close at hand whether it be shade, cold water from a hose, a fan, ice cubes, or air-conditioning. You should also give fluids to the conscious victim, and avoid choking during vomiting by turning the victim on his or her side.

You can beat the heat. But you must take proper precautions and listen to your body's pleas to cool down.

By Margie Patlak
Margie Patlak, a freelancer in the Philadelphia area, specializes in writing about biomedical research and health. Her article on the warning signs of food poisoning appeared on Fodors.com in June.