disease risk and dehydration Archives - Amazing Health Advances

7+ Ways to Stay Cool & Prevent Heat Stroke Symptoms

The AHA! Team — Mon, 21 Jul 2025 05:15:44 +0000

Christine Ruggeri, CHHC via Dr. Axe – Heat stroke is a medical emergency that occurs when the body can no longer cool itself. The body suffers from dehydration because it can’t release internal heat into the environment, resulting in core temperatures of over 104 degrees Fahrenheit. The scary part The scary part is that most people aren’t aware that they are in danger of heat stroke (the most severe heat-related illness) until it’s too late. By then, they have become confused and delirious as a result of nerve damage. To ensure that your health is never put in harm’s way because of hot weather, take preventative measures to keep yourself cool and stay hydrated. It’s also important to avoid actions that increase your risk of developing heat stroke, like engaging in physical activity that ups your chances of heat illness, such as hot yoga and exercising in the direct sun. What is heat stroke? Heat stroke is a serious and potentially life-threatening condition that occurs when the body becomes unable to regulate its internal temperature, causing the core temperature to rise rapidly, often above 104 degrees Fahrenheit. It’s considered a medical emergency and requires immediate attention. Without prompt treatment, heat stroke can lead to organ damage, brain injury and even death. Types of heat stroke There are two primary types of heat stroke: 1. Classic (non-exertional) heat stroke This type typically affects vulnerable populations, including older adults, young children and those with chronic illnesses. It usually occurs after prolonged exposure to high temperatures in poorly ventilated spaces or during heat waves. Physical exertion is not necessary for this type to develop. 2. Exertional heat stroke This form affects healthy, active individuals, especially athletes, military personnel and laborers, who perform intense physical activity in hot and humid conditions. It can develop suddenly and progresses rapidly. In both types, the body’s cooling mechanisms fail, leading to dangerously high internal temperatures and potentially severe complications. Heat stroke vs. heat exhaustion Heat stroke occurs when your body’s natural processes to regulate your core temperature begin to fail as you become overheated. It is the most serious phase of heat illness, when you become at risk of life-threatening symptoms. Heat exhaustion is the phase right before heat stroke, when you begin to feel signs of heat illness, such as muscle weakness and fatigue. The body regulates core temperature to maintain a constant temperature of 98.6 degrees Fahrenheit, even in the hottest or coldest environmental conditions. For this to be possible, the thermoregulatory system uses different physiological mechanisms in order to balance the heat produced inside the body and the amount of heat lost to the environment. When these mechanisms break down, heat stroke symptoms occur. How exactly do we fight heat illness? Here’s what occurs naturally to prevent life-threatening symptoms of heat stroke: When the temperature outside becomes too high, temperature receptors in the skin send messages to the hypothalamus, which is the processing center in the brain. When you become overheated, you release heat by sweating and activating the muscles in your skin. Your blood vessels also begin to swell or dilate, causing noticeable redness. More warm blood then flows close to the surface of your skin so heat is lost through the skin and into the air. Muscles in your skin work to increase heat loss by causing hairs to lay down flat, as opposed to raising them up in order to trap more warmth. Your skin glands also secrete sweat onto the surface of your skin in order to increase heat loss by evaporation. Your body will keep sweating, releasing internal heat, until your body temperature returns to normal. Once your body’s core temperature rises, all of your innate processes that are in place to regulate your internal temperature break down, creating serious, even life-threatening problems, like organ damage and loss of consciousness. Heat stroke symptoms Before heat stroke symptoms develop, you will experience a few warning signs. Generally, heat-related illnesses occur in four stages, beginning with muscle cramping, leading to heat exhaustion and ending with heat stroke. 1. Heat syncope (fainting) Heat syncope, or fainting, occurs when your body tries to cool itself, which causes your blood vessels to dilate so much that blood flow to your brain is reduced. This usually occurs when a person has been working outside or has been physically active in a hot environment. Besides fainting, a person experiencing heat syncope may feel dizzy, restless and nauseous. 2. Heat cramps Heat cramps, also known as muscle cramping, are one of the first signs of heat-related illness. You may feel like you pulled a muscle, even though you weren’t doing anything strenuous. Muscle aches and cramping are huge warning signs that you are dehydrated and need to get somewhere cool and drink water before your symptoms worsen. 3. Heat exhaustion Heat exhaustion happens when the heat begins to make you feel uncomfortable and ill, leading to symptoms like: heavy sweating weakness headache changes in pulse cold, pale and clammy skin nausea vomiting fainting If left untreated, heat exhaustion can advance to heat stroke. 4. Heat stroke Heat stroke is the most serious of all heat-related illnesses. It is a medical emergency because it can lead to serious brain damage, organ failure and even death. The most common heat stroke symptoms include: body temperature above 104 degrees Fahrenheit rapid and strong pulse shallow breathing hot, red, dry or moist skin severe headache fatigue minimal or no sweating, despite the heat nausea and vomiting muscle weakness muscle cramps dark-colored urine (even rhabdomyolysis) delirium confusion seizures unconsciousness aggression, agitation and other behavioral changes blurry vision dizziness fainting low blood pressure slurred speech pale skin Heat stroke is so serious because it can lead to organ failure and even death. It immediately affects your cognitive function and can lead to impairment. In fact, research has shown that approximately 20 percent of patients who suffer from heat stroke have long-term, irreversible brain damage as a result. That’s why some of the most common heat stroke symptoms are delirium and confusion. Your nerve cells are particularly vulnerable when the body becomes overheated, and your brain is made up of these nerve cells. When you experience heat illness, the blood vessels dilate, and blood flow increases. This strains the heart as well. Causes and risk factors Data has shown that when the heat index is higher than 90 to 95 degrees Fahrenheit, the number of deaths caused by heat illness increases. As you sweat in hot weather, you lose fluids and become dehydrated. If you aren’t drinking plenty of water to replace these fluids, you can develop heat stroke symptoms. There are also factors that slow down the body’s ability to release heat into the environment in its attempt to regulate its core temperature. Aside from being in very high temperatures, wearing dark or heavy clothing, being in direct sunlight, and engaging in physical activity are all contributing factors. Here are more risk factors: People aged 65 years or older: Elderly people, aged 65 years or older, have a harder time sensing that their bodies are overheated, so they don’t respond quickly to signs of heat stroke. Older adults also have higher rates of medications that can increase the risk of heat-related illness because they interfere with the way the body reacts to stress and proper hydration. Infants and children: Infants and children rely on adults to keep them cool and hydrated. Plus, they are more prone to heat stroke and other heat-related illnesses because of their greater surface area to body mass ratio. This allows for more heat transfer from the environment to the body. Researchers have reported that children can’t evaporate heat as well as adults because little ones have slower sweat rates, and it takes more time for them to start sweating. Children also have less of a thirst response so they may not realize that they are becoming dehydrated. People with chronic medical conditions: Research has indicated that prevalence of heat stroke and other heat illness is higher among people with ongoing medical conditions, including obesity, cardiovascular disease, diabetes and respiratory disease. These conditions don’t allow the body to adapt to changes in environmental conditions as easily or quickly. People with mental illness are also at a higher risk of heat stroke because they may not realize when the body is becoming overheated and dehydrated. Social isolation is associated with adverse health effects from heat so people who are often home alone may be more likely to develop heat stroke symptoms. People without access to air conditioning: Research has revealed that associations between heat and mortality are reduced or even absent in communities with high access to, or use of, air conditioning. Data also has shown that individuals who own air conditioners have a reduced risk of heat-related illness. Athletes: The Centers for Disease Control and Prevention reports that the leading cause of death or disability among athletes who train or compete in high temperatures during the late summer and early fall months is heat-related illness. Research has suggested that the risk is particularly high in the month of August. People who work outdoors: Heat stroke and illness caused by hot weather are very common among people who work outdoors in hot climates. An epidemiological review published by the National Institute of Occupational Safety and Health found that at-risk workers include fire fighters, construction workers, farmers, soldiers and manufacturing workers who work around process-generated heat. Diagnosis (When is it an emergency?) If you’re with someone who is displaying signs and symptoms of heat stroke, such as trouble breathing, dry skin, fatigue, muscle weakness and delirium, call 911 immediately. Then move the person to a cool place. Try to cool him down by applying a cold compress or ice pack to his forehead or even pouring cool water over his body. Then wait until medical professionals take over. Don’t hesitate to call for help, as heat stroke is a serious medical emergency. Immediate treatment is vital. Treatment and prevention Studies have shown that when cooling is quickly initiated, and both the body temperature and brain function return to normal within an hour of symptom onset, most patients recover fully. For patients suffering from heat stroke, cold water immersion is one of the most common ways to cool the patient’s core temperature quickly. The patient must be exposed to cold temperatures immediately in order to prevent organ breakdown and death. The patient also may be given intravenous (IV) hydration and be transported to a hospital if he’s not already at one. Intravenous hydration is continued for 24 to 72 hours. In severe cases, medical professionals will administer IV magnesium sulfate to relieve muscle cramping. To prevent heat stroke, take the following precautions when exposed to hot temperatures: 1. Drink plenty of water The most important thing you can do to avoid heat stroke is to drink more water than you usually do because you are losing fluids through sweat. Drink two to four cups every hour when you are outside or exercising. Don’t wait until you are thirsty to start drinking fluids. By then, you are already becoming dehydrated and putting yourself at risk of heat stroke. Also, make sure that your children and others at a higher risk of heat stroke drink enough water throughout the day. If you’re not a fan of drinking water all day, there are other beverages that will help you to stay hydrated, such as fruit smoothies, veggie juice, seltzer, lemon or lime water, and kombucha. 2. Eat hydrating foods In order to avoid dehydration and the possibility of heat stroke, eat fruits and vegetables that are hydrating. They have a high water content and contain valuable electrolytes, which help you maintain fluid balance, keep blood pressure levels stable and help with nerve signaling, just to name a few roles of these vital nutrients. Some of the best hydrating foods to beat heat stroke symptoms include: coconut water watermelon oranges grapefruits pineapple berries bananas grapes kiwi cucumber...

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Hydration Tips for Runners, Including Race Day Prep

The AHA! Team — Fri, 27 Jun 2025 05:43:52 +0000

Holly Martin via Dr. Axe – As runners, we all know that we need to be hydrated, but what does that really mean? What happens if we fall short? In this article, I’m going to dive in to exactly what happens (both internally and externally) when we’re dehydrated. In addition, I’m going to examine the best ways to spot dehydration and, most importantly, how to stay hydrated so you don’t have to worry about getting dehydrated in the first place. What is dehydration? Dehydration occurs when our bodies lose vital electrolytes through sweating, which is essentially the body’s built-in cooling mechanism. The American Chemical Society describes electrolytes as salts, ingested mainly through food, that dissolve into positive or negative charges. In the scope of athletic performance, the most crucial electrolytes are potassium, sodium, calcium and magnesium. So why are electrolytes so important for runners? Electrolytes control water movement in the body’s cells, as well as your body’s nerve impulses. This means these salts play crucial roles in brain function, muscle firing and even the beating of your heart. During a training session, the following things happen when we lose these electrolytes: Muscle fatigue sets in earlier. Heart rate increases. Performance decreases. Mental clarity suffers. In addition, dehydration impacts recovery long after the run or training session. Because it impedes your muscles’ recovery process, dehydration during just one workout can actually hinder your workouts for the few days after that. Since your muscles will not have fully recovered, performance may continue to suffer. Signs of dehydration for runners The most well-known indicator of dehydration is thirst. As a general rule, if you’re thirsty, you are likely already dehydrated. In addition, dry mouth, dry eyes and even dry skin can also serve as signals. Look out for headaches and nausea as well! Other lesser known signals include mental fatigue, a lack of motivation and increased heart rate while at a normal run pace. Additionally, over-sweating and under-sweating can both indicate dehydration. Over-sweating is your body’s way of warning you that you are expending energy and losing electrolytes that need to be replaced. Under-sweating is a bit more complicated of a signal. Absent sweating in conditions you would normally sweat in, also known as hypohidrosis, often indicates heat exhaustion, which can be partially, or fully, caused by dehydration. Heat exhaustion refers to any sort of mild heat-related illness. Nausea, vomiting and weakness are all symptoms of heat exhaustion that occur when your body fails to cool itself through sweating. Extreme heat exhaustion is called heat stroke and indicates your body’s total failure to regulate its temperature. Symptoms of heat stroke include high fever, rapid heart rate and loss of consciousness. While dehydration is not always the cause of under-sweating, it is likely a factor if you are under-sweating during a training session. Because of this, be sure to take note of your mid-training sweat levels. Hydrate often to replenish electrolytes if you are over-sweating, and find a way to externally cool down your body’s temperature if you are under-sweating. Dehydration looks different on everyone, so you likely won’t have all of the symptoms mentioned above if you do, in fact, get dehydrated. As a result, it’s important to know your own body and find out what your body’s response is to the loss of those vital electrolytes. Hydration tips for runners: How to avoid dehydration Daily hydration is the easiest way to avoid all of the above symptoms and signals. Experts recommend drinking eight to 10 glasses of water per day, every day, while also incorporating foods with high water content into your diet. Hydrating foods like cucumbers, watermelon, spinach, iceberg lettuce, cauliflower, broccoli, radishes, tomatoes and green peppers are all great options to help you stay hydrated. In addition, you should find a good hydration product that you can use before, during and after your training sessions to replenish any electrolytes your body loses. Good hydration products A hydration product provides key electrolytes (sodium, potassium, calcium and magnesium), as well as crucial minerals, that are typically lost through sweating during a run or workout. Sports drinks are the most common hydration products, but a lot of them can be extremely high in sugar, which can have other adverse effects on your body. When choosing a hydration drink, look for a product that has between 250-350 grams of sodium and under 10 grams of sugar. Be sure to hydrate with this electrolyte drink every 20 minutes or so while training, as well as before and after the session. It can take up to 48 hours to recover from dehydration, but you can avoid it completely by simply drinking enough fluids throughout the day and making sure to hydrate with a high-quality product while training! Race day prep Remembering to hydrate during your workouts and drinking water throughout the day are all steps in the right direction for a hydrated race. However, you should be sure to use all of your training sessions as hydration test runs for race day! If hydrating every 20 minutes on your long run left you with a headache or another dehydration symptom at the end, that’s a good sign that you may need to bump up your efforts and try hydrating every 10 or 15 minutes on your next training run. Give yourself an honest evaluation of how your hydration program works after every training run so you know exactly what your body needs during your big race. Additionally, be sure to check the course and weather forecast before a race. Dehydration is one of the worst surprises to have on race day, but doing a little advance prep can help you avoid dehydration altogether. Checking out the course ahead of time can tell you how many aid stations there will be, so you can pack your own hydration products accordingly. Also, if you know the race is going to be hilly, hot, largely in the sun or heading into the wind, you can try to train in those conditions so you know what it takes to keep your body hydrated for optimal race performance. (Make sure to take the proper precautions when working out in the heat.) Final thoughts As you can see, staying hydrated as a runner is really just a matter of knowing your own body. Monitor your symptoms, and use trial and error to see what works for you. To keep your body hydrated on a regular basis, drink water throughout the day, and drink a well-formulated hydration supplement to replenish any lost electrolytes during your training … and you should be good to go. Holly Martin is a running coach and personal trainer. With a 20-plus-year background in dance, Holly brings a strong focus on technique and mobility to all of her coaching. She trains clients and coaches online with The Run Experience, an online training community for running training programs and workouts. She enjoys writing tips for running that help you become a better, stronger and injury-proof runner. To read the original article click here.

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UNEXPECTED Health Result From Staying Well-Hydrated, New Study Shows

AHA Publisher — Wed, 13 Apr 2022 07:00:55 +0000

Karen Sanders via NaturalHealth365 – While most people know that drinking an ample amount of fresh, clean water every day is critical for optimum health, many are unfamiliar with the numerous health benefits attributed to proper hydration. Depending on who you talk to, the definition of “adequate hydration” may look a bit different. Some sources recommend eight cups, others six or even ten or more depending on a variety of factors, such as gender, body size, heat, exercise levels, and more. Researchers found that staying hydrated pays dividends in the form of improved digestion, clear skin, and many others. But did you know that paying more attention to your water intake may even help you live longer? True story: a new study found that good hydration may reduce your risk of heart failure. Drink enough H2O now and throughout life; chances are, your life may just be longer. Study Shows Drinking More Water May Improve Heart Health Heart disease is a condition in which the heart doesn’t pump enough blood to the body, failing to meet its needs. It affects millions of Americans and is the leading cause of death in the United States. A study published by the National Institutes of Health (NIH) National Heart, Lung, and Blood Institute has found – through examining longitudinal studies that spanned decades – that adults who consumed more water are less likely to experience heart disease. Specifically, the study found that by examining serum sodium levels (the amount of salt in blood), they could see who was at greater risk. Keep in mind, because serum sodium increases as water intake drops, hydration is a key indicator of who will and who won’t get heartsick, as well as many other health-related problems. Here Are Some UNEXPECTED Health Benefits of Proper Hydration “Similar to reducing salt intake, drinking enough water and staying hydrated are ways to support our hearts and may help reduce long-term risks for heart disease,” said lead study author Natalia Dmitrieva, Ph.D. in the paper. According to the National Council on Aging, proper hydration also: Improves brain performance Gives you energy Helps you regulate your temperature Increases weight loss Flushes out toxins from organs Stabilizes your heartbeat Cushions joints Improves digestion Naturally rids your bladder of bacteria Conversely, there is a well-attested link between dehydration and disease. The dangers of chronic dehydration include constipation, fatigue, kidney stones (or failure), UTIs, poor digestive functioning, poor concentration, fatigue, and skin abnormalities. Check here for signs you may be dehydrated. Simple Tips to Keep Hydration on Top of Mind To stay hydrated, make sure you: Always have a glass or bottle of water on hand Pack extra water for day trips, car rides, and long days at the office or on worksites Drink before or after every meal Set an alarm if you tend to forget Add lemon, lime, or a few berries to make your water more appealing, if needed Don’t Overdo It – Too Much of a Good Thing Can Be Bad It’s important to note that “more water equals better health” is not an equation that holds true at any intake level. Beyond the (average) recommended 6-8 cups for women and 10-12 for men, you risk reducing serum sodium levels toomuch. That can lead to hyponatremia, in which case your salt and fluid levels are out of whack. Nausea, fatigue, confusion, and other symptoms may result. Stick to the physician-recommended intake, and you’ll be fine. Ready to do more for your heart … and your health? Maintain healthy water levels … starting today! Sources for this article include: ScienceDaily.com CDC.gov NCOA.org To read the original article click here.

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