Heat-related illnesses common during Critical Days of Summer Published June 11, 2009 By Airman 1st Class Candy Miller 82nd Training Wing Public Wing SHEPPARD AIR FORCE BASE, Texas -- During the Critical Days of Summer, heat-related illnesses are common if the body is unable to cool itself by sweating and paying attention to early warning sighns is key to survival. John Martin, Sheppard AFB Health and Wellness Center exercise physiologist, said the four biggest issues related to the heat are dehydration, heat cramps, heat exhaustion and heat stroke. Symptoms of dehydration are dry mouth, thirst, headache, dizziness and nausea, he said. An easy way to recognize heat cramps is persistent muscle contractions with intense pain during exercise associated with heat. Symptoms of heat exhaustion are the same as dehydration including heat cramps with the addition of vomiting, physical fatigue, difficulty exercising in the heat and profuse sweating. Symptoms indicating heat stroke include altered consciousness, disorientation, irrational behavior, irritability, confusion, apathy, diarrhea and hot and wet or dry skin. Mr. Martin said if someone recognizes heat stroke call 911 right away and move the patient out of the sun to a cool area. He recommends a whole body cooling by immersing two bed sheets and bath towels in cold water and a little bit of ice and then wrapping the bed sheets around the body and wrapping the towel around the head while allowing the patient to breathe. "That will cool the body down significantly," he said. Mark Schaffer, 82nd Training Wing ground safety manager, said the average Sheppard summer has about one case of heat stress every day. "You have to replace your fluids," he said. "Your body doesn't make water, you have to consume it." Mr. Schaffer added a lot of people wait until they're thirsty to hydrate. "That's not good. Thirst is an indicator of dehydration," he said. "We want to remind people not to wait until they show signs of heat stress. Be proactive when you know you're going to be outside -- always stay hydrated." Mr. Martin said to prevent heat-related illnesses people need adequate exercise conditioning, hydration, appropriate dietary practices, and to avoid alcohol, caffeine and sugar on exercise days. He said it's important to replace the salt and minerals that are lost through sweat. This can be done through sports drinks. "Your body excretes water and utilizes it in the summer. And in the summer people are more active," Mr. Martin said. "It's imperative to increase your fluids." It's important to follow the work-to-rest ratios of flag conditions, which is determined through the heat stress index, he said. He said the Bioenvironmental Engineering Flight measures the heat stress index, a measurement of the human body's reaction to thermal conditions, to help determine the appropriate workloads during warm conditions. The BEE calculates a heat stress index whenever the temperature exceeds 85 degrees as well as every two hours after the initial heat stress measurement for the day, said 2nd Lt. Gabriel Cantu, BEE Flight. The heat stress index determines the flag condition, letting the base personnel know the level of work they are permitted to do. "The flag condition serves as a guide for commanders to select the appropriate work and rest cycle, but these cycles are not mandated," the lieutenant said. "But if someone is not acclimated to heat conditions, virtually any flag condition could cause heat stress related disorders." According to Air Education and Training Command Instruction 48-101, White Flag, 78-81.9 degrees, allows 20 minutes of rest for every 40 minutes of hard work. Green Flag, 82-84.9 degrees, and Yellow Flag, 85-87.9 degrees, allow 30 minutes of rest for every 30 minutes of hard work. Any reading between 88-89.9 degrees is Red Flag, which allow 40 minutes of rest for 20 minutes of hard work and Black Flag, any reading more than 90 degrees, allows 50 minutes of rest for 10 minutes of hard work.