Extreme Heat Survival Guide: Myths About Overheating and Heat Stroke
Myths And Misconceptions About Overheating and Heat Stroke
MYTH 1: Only The Elderly Are At Risk Of Heat Related Illnesses And Heat Stroke!
REALITY: While older adults are more susceptible, heat-related illnesses can affect anyone, including children, athletes, and outdoor workers. Factors such as high humidity, vigorous physical activity, inadequate hydration, periodic cooling breaks and acclimation increase the risk across all age groups. - Express ER Temple TX.
MYTH 2: If You Have Lots of Water You Won't Get Heat Stroke!
REALITY: When you sweat you also lose electrolytes (sodium, potassium and magnesium). Excessive sweating will result in significant electrolyte loss, dehydration and slow down the body's cooling system. Proper hydration is essential but not a guarantee against heat illness. Other factors like acclimatization, environmental conditions, activity intensity, individual health, and protective equipment also play significant roles.
MYTH 3: Heat Stress Is Only A Concern For People Outdoors!
REALITY: Indoor environments can pose significant heat stress risks, especially in poorly ventilated areas or spaces with heat-generating equipment, like restaurants, factories and indoor facilities without air conditioning. Both indoor and outdoor workers should be aware of heat stress hazards. see our blog Extreme Heat Survival Guide "The Outdoor Worker".
MYTH 4: Pushing Through The Heat Makes You Tougher and Stronger!
REALITY: Exercising or working in heat does not build toughness, but indicates a lack of knowledge or ignorance. External temperatures do not properly reflect the core body temperatures. The body functions in the very narrow temperature range 97F and 99F (36.1C and 37.2C). Persevering and continuing while core body temperatures rise above 99F or 37.2C despite the body's signals and symptoms is just foolish. The byproduct of skeletal muscle contraction is heat and that heat accumulates, if the body is not allowed to cool. The harder the body works, the more body heat it has to dissipate, consequently the harder the body works to thermoregulate, the harder the heart has to work. Eventually the thermoregulatory system is overworked, becomes stressed and the cooling system becomes overwhelmed. Heat Stress can cause temporary and permanent damage to the brain, central nervous and internal organs.
MYTH 5: If A Person Is Not Sweating, They Are Not Experiencing Heat Stroke!
REALITY: Elevated body core temperatures of 104 F or 40C and higher is a sign of Heat Stroke. Sweating or not sweating does not rule out heat stroke. Individuals can continue to sweat even as their body temperature reaches dangerous levels. During heat stroke a person can stop sweating due to dehydration and a failing cooling system. Recognizing other symptoms, such as fainting, nausea, vomiting, red hot dry skin, confusion, dizziness, muscle spasms, loss of muscle control and loss of consciousness, is vital in determining Heat Stroke.
MYTH 6: If You Don't Have A Fever, You Are Conscious, You Don't Have Heat Stroke!
REALITY: Determining a person's core body temperature cannot be done accurately with an oral thermometer. Elevated core body temperatures at 104F or 40C along with symptoms of red hot dry skin, confusion, muscle spasms, dizzy, blurred vision, fainting and nausea can be signs of an impending Heat Stroke. Due to the critical nature of Heat Stroke and the limited time to cool the core body temperature, it is best to take immediate remedial action.
MYTH 7: Heat Stress And Heat Stroke Happen Instantly!
REALITY: Heat related illness is progressive and develops over time. The time required for the the illness to developed is a factor of length of time in the heat and the factors that contribute to elevated core body temperatures, such as ambient temperatures, radiant heat of the surroundings, humidity, direct sun, physical exertion, clothing and hydration. Thirst, fatigue and dark yellow urine are the first signs. Don’t rely on old standards, such as eight glasses of water a day, to guide your consumption—an athlete, for instance, will need more fluid than a sedentary person. “We generally tell people to use the color of their urine to gauge how hydrated they are,” Dr. Della-Giustina of Yale Medicine (June 2024) says. “If your urine is yellow, you’re already one or two liters behind. If you are drinking enough water, your urine should be clear to pale yellow.”
MYTH 8: Heat Stroke is Temporary. You Can Recover Quickly On Your Own!
REALITY: Heat Stroke is a medical emergency. Recovery from heat stroke often requires two or more days under medical supervision, monitoring vitals, hydration levels unless there is damage to organs, where recuperation can take much longer. Also it may be advised that follow-up periodic monitoring is necessary.
MYTH 9: Sunscreen Can Prevent Overheating And Heat Stroke
REALITY: Sunscreen do block ultraviolet radiation and protects against skin cancer. Direct solar radiation can increase the core body temperatures 15F or 8.3C so wearing sunscreen is beneficial. However sunscreen will not protect against ambient core temperatures, humidity and radiant heat from the sun, surfaces and surroundings or physical exertion.
MYTH 10: Alcohol Helps Cool Down The Body!
REALITY: The body metabolizes alcohol at about 0.015% BAC per hour (roughly one standard drink per hour). If you have one drink, it usually stays in your system for 2–3 hours. If you binge drink, it can take 12+ hours for your body to fully metabolize the alcohol. Alcohol is a diuretic, meaning it makes you urinate more, leading to dehydration and limits your body's ability to cool down quickly. Symptoms like dry mouth, headaches, and fatigue from dehydration can last into the next day, especially if you drank excessively. Alcohol and diuretics on a hot day increases your risks of Heat Stress and your chances of getting Heat Stroke.
MYTH 11: Ice Baths Are The Best Way To Treat Heat Stroke!
REALITY: Heat Stroke is a progressive preventable illness that within minutes of identifying the symptoms can turn into a critical or life-threatening situation and rapid cooling is the most effective way to treat Heat Stroke. However, ice bath is a medical procedure, it should be completed under medical supervision and can be dangerous if the body cools too quickly or temperatures falls to low. Ice baths are applied while monitoring the core body temperature and person's vitals, while administering intravenous hydration. Heat Stroke is a medical emergency that requires quick but monitored treatment by medical professionals and not to be taken lightly.
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