Surviving another day of searing heat

A THERMOMETER reading of 36.5 degrees Celsius—which is slightly lower than our average normal body temperature—may not immediately raise an alarm.

But once you associate this to what we consider as comfortable living temperature, which is between 20 and 25 degrees Celsius, things will get a little uncomfortable.

Unfortunately, Metro Manila endured a reading of 36.5 degrees Celsius last Wednesday, considered the hottest temperature recorded so far by the Philippine Atmospheric Geophysical and Astronomical Services Administration (Pagasa). The hottest day in Metro Manila was 38.5 degrees recorded on May 14, 1987.

And with warmer weather expected to prevail until mid-May, according to Pagasa, the Department of Health (DOH) is again reminding the public to take precautions against heat stroke, one of this month’s leading causes of serious medical emergencies.

Most serious

Defined as the drastic rise of body temperature—that may exceed 41 degrees Celsius—resulting in irreparable brain damage, heat stroke is more serious compared to the other two most common health problems during this period: heat cramps and heat exhaustion.

This is because if the body temperature is not stabilized immediately, heat stroke could lead to complete organ failure and eventually, death.

According to Dr. Eric Tayag, director of DOH’s National Epidemiology Center, elderly individuals and infants are most at risk, especially if they are staying in poorly ventilated rooms, inside parked vehicles or left exposed to direct sunlight.

Even those healthy individuals, including athletes, are not safe from getting heat stroke if they go out around midday and do not take any precautionary measures.

“It’s not something that you can easily detect. But do take note when you start feeling lightheaded and dizzy, is thirsty and your skin feels cold and clammy. Watch out for these signs especially for the elderly who may mistake it for an increase in blood pressure. Absence of sweat is also bad sign. Cool down using cold compress or sponge bath, and ask someone to take you to a doctor,” advised Tayag.

Important tips

The doctor added that during these days of searing heat, there are important tips that we should bear in mind to help ourselves cool and safe from heat-related illnesses.

• Drink plenty of fluid. Drinking plenty of fluid not only means taking in two to four glasses of water every hour. One also needs to remember to replace the lost salt and minerals that were expelled as the body sweats excessively. The easiest and safest way to counter this is by drinking fruit juice or any sports drink. Remember not to wait until you feel thirsty to drink fluid: By that time, you are already dehydrated.

•Schedule outdoor activities carefully. If you must be out under the sun, try to plan your activities so that you are outdoors either before noon or late in the afternoon. While outdoors, try to stay in a shady area often. Remember to rest periodically as this will give your body’s thermostat a chance to recover.

• Pace yourself. If you need to work or train under the sun, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, immediately stop and get into a cool area, or at least in the shade, and rest, especially if you become lightheaded, confused, weak, or about to faint.

• Wear appropriate clothing and sunblock. Choose clothes that are lightweight, light-colored as well as loose-fitting. When under the hot sun, a wide-brimmed hat or any headgear will help keep the head cool. Applying sunblock protects our skin against sunburn, which not only causes pain and damage to the skin but also affects our body’s ability to cool itself and causes further loss of body fluids. Also remember to apply sunblock 30 minutes before going outdoors and reapply every hour or according to package directions.

Buddy system

• Employ a buddy system. Another helpful technique when working or training under the sun is to have a buddy who will monitor your condition. Do the same for your buddy. This is because heat-induced illness can happen quickly and without the victim realizing the early symptoms. If you are 60 years old or older, have a friend or relative check on you twice during the day. If you know anyone in this age group, check on them at least twice a day.

• Know the symptoms. Considering heat stroke is the most serious condition that could happen during these days, make sure you could recognize these following symptoms on the other person: Red, hot and dry skin (and not sweating); rapid and strong pulse; dizziness and confusion. Don’t wait for the other person to become unconscious. Remember that you are dealing with a life-threatening emergency, so as you call for a doctor or paramedic, immediately get the victim to a shady area; wrap the victim in a cool, wet sheet and fan him or her vigorously. If possible, immerse the victim in a tub of cool water.

• Stay cool indoors. The most practical way to beat the heat is to stay for a few hours in an air-conditioned area like a shopping mall. If there’s none, stay in a well-ventilated structure where the ceiling is high and have windows that face away from direct sunlight. When at home, take a bath to cool off.

• Choose fruits and vegetables with high water content. These hot days also mean there is an abundance of fruits and vegetables that are in season like cucumbers, watermelons and singkamas (turnips). Eat these fruits and vegetables as they will not only help you cool down but also make you much healthier.