Stay Safe In Heat, High Altitude
Shelia Lewis
The summer months are upon us, and for some that means time for summer travels. It may mean traveling to a warmer climate for some summer fun or escaping the heat to a mountainous retreat. Just make sure you stay safe in the heat and at higher altitudes.
Don’t underestimate the heat and radiation from the sun. Heat combined with
humidity can result in loss of water and electrolytes (salts) and may lead to heat exhaustion and heat stroke. Heat combined with
dry conditions makes one particularly susceptible to dehydration. Additionally, ultraviolet radiation (UVA and UVB) from the sun can result in damage to the skin and eyes, including severe sunburn and long-term conditions such as skin cancer and cataracts.
Take precautions in the heat during your travels. Consume extra fluids. Consume salt-containing food and drink, or add a little table salt to help replenish electrolytes, especially when initially adapting to a hot climate or after excessive sweating (unless this is inadvisable for your health, such as if you have diabetes). Liberally apply sunscreen with a sun protection factor (SPF) 15+ on all areas of the body not protected by clothing, and reapply the sunscreen frequently. Avoid a combination of sunscreen and insect repellent products. While sunscreen needs to be reapplied frequently, you do not want to keep reapplying the insect repellent. You can use a separate insect repellant (30 percent DEET is fine, except on infants). When dressing for the heat, wear a wide-brimmed hat, clothing that covers the arms and legs when possible, and wrap-around 100 percent UV protective sunglasses (check the label).
If your idea of summer fun is escaping the heat to a mountainous location, you will want to consider altitude. Altitude illness can occur when you travel to a higher altitude faster than the body can adapt to that new altitude. People are susceptible to altitude illness to different degrees, and there is no way to predict someone’s risk for altitude illness. Common symptoms include headache, fatigue, loss of appetite, nausea, and vomiting. More severe forms, however, may include confusion, lethargy, inability to coordinate body movements, increased breathlessness, and potentially death. Though some mild symptoms may be unavoidable; the goal is to avoid severe problems.
When traveling to a higher altitude, drink extra water. Avoid overexertion for the first 24 hours to allow your body to acclimate. Plan a gradual ascent, if possible. Avoid one-day travel to sleeping altitudes of over 9,000 feet – break the journey for at least one night at 6,000-7,000 feet. Ask your doctor about medications, especially if direct travel to high altitudes is unavoidable. Know and acknowledge symptoms verbally, and do not let a set itinerary or group outing pressure you to go on – this can be very dangerous and even fatal. Let people know your symptoms, and descend to a lower altitude – refrain from further ascent until the symptoms have disappeared – don’t take risks with altitude. Seek immediate medical attention if you have symptoms that are severe or last more than two days. Discuss the possibility of travel to a higher altitude with your doctor if you have any type of chronic condition. Most people can safely travel to high altitudes and enjoy their stay by being aware of potential symptoms and taking necessary precautions. And, don’t forget the sunscreen and sunglasses – UV radiation at high altitudes can be damaging. Protect all exposed areas of the skin.
Enjoy your travels at any altitude with a few protective and preventative steps. Get covered, get hydrated, get acclimated, and get on with the fun.
Shelia Lewis is a Smith County Extension agent in family and consumer sciences. She can be reached at sk-lewis@tamu.edu. This column on family and consumer education news appears in the Thursday Community section of the Tyler Morning Telegraph.
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