Heat cramps are the mildest of the three types of heat illness that can develop when the physique is exposed to heat. They're defined as brief, involuntary painful muscle spasms in the legs or other parts of the body involved in work or exercise outdoors in hot weather.
Heat cramps outcome when an individual sweats heavily during work or physical exercise in hotweather. Sweating is the body’sway of regulating its internal temperature to get rid of heat. As sweat evaporates, it cools the physique. In addition to losing water via sweating, nevertheless, the body also loses electrolytes, that are minerals that are necessary for the physique to function correctly.
When the levels of sodium along with other electrolytes in the blood fall too low, the painful sensations of heat cramps occur. Conditioning (enhanced physical fitness) reduces the threat of heat cramps by increasing blood volume; causing people to sweat more rapidly, which helps the body get rid of heat; and making the sweat more dilute, so that fewer electrolytes are lost from the body in the sweat.
Heat cramps are not usually considered a serious health problem despite the fact that the muscle cramps may be temporarily painful. They could be treated at home by stopping physical exercise or work; resting for a few minutes; and drinking fluids mixed with salt to replace the fluids and electrolytes lost via perspiration. Individuals can have either a sports drink like Gatorade or clear fruit juice, or mix their very own salt solution by adding one-fourth to one-half teaspoon of table salt to a quart of water.
Salt tablets shouldn't be taken simply because they upset the stomach. To ease the cramping sensations, an individual can practice gentle stretching or range-of-motion exercises to relax the muscles, or gently massage the affected parts of the body. A doctor should be consulted when:
Preventing heat cramps is largely a matter of taking time to adjust to hot weather or visiting a hot climate and dressing sensibly for local weather conditions:
Most individuals in temperate climates need time to acclimate, or adjust to seasonal temperature changes. People should work up gradually to outdoor actions during the first few warm days of summer rather than overdoing it. Exactly the same is true of visiting a country with a tropical or hot climate. It's best to maintain one’s activity level moderate for a few days instead of crowding in too many actions. It can take people in between seven and fourteen days to adjust to a hot climate. Marathon runners generally take two weeks to acclimate to training in the heat.
Put on loose-fitting and light-colored clothing; choose fabrics that absorb sweat, such as cotton; wear a hat outdoors. Drink some fluids before exercising or working outside in hot weather. The American College of Sports Medicine recommends drinking about 20 ounces (0.6 liter) of water or a sports drink two to 3 hours prior to exercise, and 10 ounces (0.3 liter) of water or a sports drink ten to twenty minutes before physical exercise. It is essential to not use thirst as a guide to fluid intake; an individual can become dehydrated before feeling thirsty sufficient to want a drink.
Use sunscreen generously, as sunburn lowers the body’s capability to get rid of excess heat. Steer clear of caffeinated beverages and alcohol; they cause the body to lose additional fluid through the urine. Physical exercise during the early morning or late evening, when the temperature is cooler and the humidity lower.
Consult a heat stress index like the one printed in the American Council on Exercise fact sheet listed beneath to help decide whether it is safe to exercise outdoors. You will find times when the heat and humidity are so high that physical exercise should be avoided. Heat cramps are most likely to occur when the heat tension index (the apparent temperature) is in between 90-105°F (32-40.5°C).
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