HOT-WEATHER AILMENTS

The three hot-weather ailments described below are serious problems and can be difficult to effectively treat on a hike. The best advice is to avoid problems by taking a few precautions in hot weather.

First, when you are hiking in the heat, try to maintain a consistent intake of fluids. Dehydration leads to these problems, so drinking lots of liquids will help avoid them. Second, if the heat starts to get to you, take a break. Sit down in the shade, drink some water, and give your body time to cool off.

HEAT CRAMPS

Heat cramps are an early sign of heat exhaustion, especially if the victim is dehydrated. Cramps occur first in the muscles of the legs and abdomen. If you’re experiencing heat cramps, make a potassium solution:

METHOD 1: You will need two cups or water bottles. In one, mix eight ounces of potassium-rich fruit juice (apple, orange, or grapefruit) and add one teaspoon of honey or corn syrup (or sugar, if that is all you have available). Add a pinch of salt. In the other bottle, add eight ounces of a carbonated drink plus a quarter-teaspoon baking soda. Alternate sipping from each bottle until your thirst is quenched and both bottles are empty.

METHOD 2: Mix together one quart water, two tablespoons sugar, and a half-teaspoon salt. You could also add the half-teaspoon salt to a decaffeinated diet soda.

METHOD 3: To one quart of water, add two tablespoons sugar, a half-teaspoon Morton’s lite salt, and an eighth-teaspoon table salt. For flavor, mix this concoction with diet Kool-Aid.

The key is to drink the solution slowly so that it can be absorbed by your body. If you drink it too fast, you may vomit, which adds even more stress to your body. Try drinking it over a period of an hour—sip, wait, sip, wait, an so on.

If you are going to be doing a lot of hiking in hot weather or are prone to overheating, you might want to carry along some Gatorade or similar drink or some potassium pills. Another option would be to make the sugar-and-salt solution, store it in a snack-size zipper-lock bag, and add it to your first-aid kit. Massaging will help relieve the cramped muscles.

HEAT EXHAUSTION

If heat cramps are not treated and lead to heat exhaustion, body temperature will be nearly normal. The victim’s skin looks pale and feels cool and clammy. If the victim faints, lowering his head will help him regain consciousness. Weakness, nausea, and dizziness are, in addition to cramps, symptoms of heat exhaustion. As with heat cramps, the victim needs to drink an electrolyte solution as mentioned above. Lay the victim down, loosen his clothing, and raise his feet 8 to 12 inches above the level of the head. Applying cool wet cloths to the forehead, back of the neck, and armpits will also help relieve heat exhaustion.

Should the victim vomit, stop the solution intake. At this point, medical attention should be sought.

If you experience heat exhaustion on a hike, it would be wise to take a day off or even cancel the remainder of the hike.

HEAT STROKE

Treatment of heat stroke should be immediate. Cues include hot, red, and dry skin, a rapid pulse, and eventually unconsciousness.

Undress the hiker and bathe her skin with cool water or place her in a stream or other cold body of water if possible. Once her temperature lowers, dry her off. If cold water is not available, fan her with whatever you have on hand. If her temperature rises again, resume the cooling process. Never give a hiker with heat stroke stimulants, such as tea.

Staying hydrated on the trail is key to staying healthy.

Once the victim’s temperature begins to drop, be careful not to overchill her. This can be as dangerous as the overheating she has just suffered. And, because the mortality rate associated with heat stroke is high, medical attention should be sought as soon as the hiker is stable enough to be moved.

HYPONATREMIA

Though some of us feel we can never drink enough water, especially when hiking in the middle of summer beneath a blazing sun, if you’re not careful, you risk getting one of the lesser known heat illnesses.

Hyponatremia, also known as “water intoxication,” is an abnormally low concentration of sodium in the blood. Sodium (salt and chloride) is an electrolyte, which helps the body distribute water. This is essential for water balance and for your muscles and organs to function effectively. Electrolytes are lost through sweat. When exercising, our body temperature rises and we sweat to keep cool. The more we sweat, the more sodium lost. The Gatorade Sports and Science Institute observes that sweat loss varies from as little as 16 ounces to over three quarts during each hour of exercise. It is vital that these body fluids are replaced both during and after exercise. To completely replace these fluids, you must replace not only water but also sodium and chloride.

Symptoms of hyponatremia include lightheadedness, nausea, vomiting, altered mental states, and frequent urination. Basically an imbalance of salt in your body (you have too little salt compared to the water in you), hyponatremia is treated by eating salty foods. Avoid relying solely on salt tablets, which may cause vomiting.

Long-distance hikers who take prescription medicine should consult a doctor, as some medications reduce the body’s capability to conserve salt. Aspirin, ibuprofen, and other nonsteroidal anti-inflammatory agents interfere with kidney function and may also contribute to the development of hyponatremia in long-distance hikers.