By: Maria McConville,
MS,RDN,CPT*
It’s
that time of year again…the days are long, and the heat is mounting. Being
outdoors in the sunshine is tempting, but enjoyment can turn to heat illness
without proper planning and protection.
Michelle
Myjer, Registered Dietitian, Army Veteran, and Master Gardener, has been the
unfortunate victim of repeated heat illness. She recently shared her
experiences and some helpful tips to avoid heat-related complications.
Maria: Tell me about the first time you experienced heat illness.
What happened and how did you deal with it?
Michelle: The
first time I suffered heat illness was when I visited Philadelphia in the heat
of the summer about 10 years ago. During my tour of the city, I became
lightheaded and weak in the legs—and I got a headache.
I felt
the full effects a few hours later when my headache became much worse. I
stopped my activity and laid down since movement made me feel worse. Drinking
water and eating crackers helped a bit. The next day I felt well enough to be
active, but stayed out of the hot sun. That seemed to be the end of it. Little
did I know, I’d experience heat illness again with even worse symptoms.
Maria: After your first bout of heat illness, did you think you
were more likely to experience it again?
Michelle: I’ve
since experienced heat illness at least four more times—each instance
having relatively mild symptoms (similar to the first time). In some cases, my
symptoms were more brutal, including severe vertigo and vomiting that lasted
several hours. I can’t say for sure if having suffered heat illness once makes you
more susceptible, but it’s certainly possible.
Maria: Do you think there’s a common thread to your heat-illness
episodes?
Michelle: I live
in northern California where the humidity is rather low and the heat isn’t
typically oppressive. The common thread for me with my heat-illness episodes
was being out in the heat and/or sun for four or more hours at a time. Or being
in an environment with more humidity. On each occasion, it was hotter than what
I’d been used to. Each time, I protected my head with a wide-brimmed hat and
drank plenty of water. However, I didn’t eat anything while out in the heat.
Maria: As a registered dietitian, you understand the importance
of nutrition. Based on your experiences, do you believe there’s a way to help
prevent heat illness with eating and drinking habits?
Michelle: My
most recent episode last July was very traumatic. I was so sick that I couldn't
keep any liquid or solids down for over 6 hours. My daughter brought me to an
urgent care clinic where I was told that my blood was hyponatremic (low in
sodium). With that information, I now know that in addition to drinking water,
I have to eat foods that contain salt when I’m outside for long periods of time
in the heat. Another option is to supplement the water with some fruit juice
and salt or drink a beverage that contains electrolytes. I learned that even
though I didn't feel like I was sweating, I actually was. Water isn’t enough to
keep your body safe when working for hours in the heat. In fact, one can drink
too much water and dilute the blood of sodium which is likely what I had done.
Maria: What precautions do you take now to try to prevent heat
illness?
Maria: If there was one thing you'd like those who have never
experienced heat illness to know, what would it be?
Michelle: You might
not feel thirsty or hungry or think you’re sweating, but you need to drink plenty
of fluids and eat something salty when working in the heat and humidity. Heat
illness is no joke, and preventing it is so much smarter than suffering through
it.
Enjoy
the summer activities, but don’t become a victim of heat exhaustion—or heat
stroke—by being unprepared. Learn more by reading HPRC’s articles about heat
illness and how to practice heat-acclimatization techniques. Make sure to check out the Army
Public Health Center’s video
about heat illness too.
About the Author
Maria McConville, of the Henry M. Jackson
Foundation, is a Senior
Nutrition Health Educator for the Consortium for Health and Military
Performance (CHAMP) at the Uniformed Services University of the Health Sciences
(USU).
Disclosure:
*The opinions and assertions expressed herein are those of the authors and do
not reflect the official policy or position of USU or DoD. The contents of this
publication are the sole responsibility of the author and do not necessarily
reflect the views, opinions, or policies of The Henry M. Jackson Foundation for
the Advancement of Military Medicine, Inc. Mention of trade names, commercial
products, or organizations does not imply endorsement by the U.S. Government.
The author has no financial interests or relationships to disclose.
