Your stomach lurches inside you. Then, your body starts to feel weak and your joints begin to ache. Typically, those symptoms are associated with the flu, but in this heat you’re actually struggling with the sun. Dr. David Lickerman, physician at SSM St. Joseph Hospital West, treats heat-stricken patients suffering from extreme cramping, nausea and even unconsciousness. “I’ve seen guys with every muscle major muscle in their body cramp,” he says. “They just lie on their side and hold their muscles. It’s pretty pitiful.” Victims of heat stroke or heat exhaustion crumble in the sun’s rays, but, according to Lickerman, planning ahead can keep your body temperature down—even when the heat index tries to force it up.
If you’re expecting a full day in the sun, you must prepare your body for the high temperatures ahead. By hydrating before you venture outdoors, you decrease your chance of heat exhaustion and heat stroke. Drinking Gatorade will replenish most of the chemicals you sweat away while outside, however tap water and salty snacks work just as well. As the day goes on, monitoring your bathroom habits can confirm your body is properly hydrated. “If your urine is pale yellow, like a light lemonade, then you’re there,” Lickerman explains. “ It doesn’t have to be looking like water on the way out, but just a little bit of color lets you know yours kidneys are doing their job.”
If you experience nausea or other flu like symptoms, Lickerman suggests to get out of the heat as quickly as possible. Find a cool spot indoors or at very least away from the sun. You need to re-hydrate your body, but chugging a full gallon of water will do more harm than good. “You’re already nauseated, so adding a stomach full of stuff is not a good scenario,” Lickerman says. For best results, drink a half-cup of water every 15 to 30 minutes. “It’s really all your stomach can handle,” he explains. “Otherwise it just sits in your stomach.” The next day, plan to stay indoors. Your body requires time to recover before it meets the sun again.
