Fort Belvoir, Va. (June 26, 2014) - Community members learned about the dangers of high heat and overexertion and ways to prevent heat related injuries and illnesses, at the Kawamura Human Performance Center during a training class, June 18.
Representatives from Fort Belvoir Community Hospital and physical fitness trainers from KHPC facilitated the event.
The instructional clinic, conducted by Lia Anderson, FBCH Public Health Nursing Department, and Alie S. Sahid, FBCH Pediatrics Department, provided students with a wide array of information regarding how heat stress, heat stroke and other related conditions occur and more importantly, how they can be avoided.
Heat injury -- including heat stress, heat stroke and heat cramps -- is a dangerous condition that anyone engaging in physical activity can be susceptible to, Anderson said. Many people are at a higher risk of succumbing to the ill effects of intense heat depending on their present state of health and fitness, including levels of obesity, age and cardiovascular health.
"There are many factors that affect a person's tolerance to heat," Anderson said. "People with sickle cell anemia are at a 40 times higher risk of suffering heat injury. If you're taking certain medications, like antihistamines, or dietary supplements you are at greater risk of injury, as are people who use alcohol or have recently given blood. If your skin is compromised in any way, such as having poison ivy or are not properly hydrated, you're at higher risk."
Anderson added that an important factor in determining one's risk of heat injury is how much previous exposure one has had and to what degree the body has grown accustomed to the higher temperatures.
"It also depends on how well you are acclimated to the environment you're in," she said. "We know that Soldiers who are in their first 18-24 months of active duty are at greater risk of heat injury because they're doing a lot of things they haven't done before, and females under 20 have an even higher risk. For everyone in a new environment, they recommend that you should exercise just a little bit each time in the weather for 8 to 14 days to get fully acclimated. And you should gradually increase the amount of time you're exercising until you reach the suggested one to two hours."
Anderson stressed the serious dangers associated with heat injury and explained several ways to protect ourselves.
"Heat injury is like cooking your internal organs," she said. "Many people will overdo it thinking that, because they're in shape, they can handle the stress. You can keep your muscles in shape by working out but there's no way to train your internal organs, and heat-related injury can permanently damage those organs. We also know that unprotected exposure to sunlight can lead to the development of skin cancers.
"Hydration is the key to avoiding injury, as is the use of sunscreens," Anderson continued. "It's also important to know the different types of sunlight that can lead to overexposure and whether or not your choice of sunscreen or sun block provides protection for both UVA and UVB rays. Products with an SPF (Sun Protection Factor) rating of 15 are usually sufficient for adults -- 30 for children. In terms of hydration, water is usually the best. Sports drinks like Gatorade are designed for high intensity athletes and distance runners."
Anderson also suggested that lightweight clothing can greatly aid in avoiding heat related injury during periods of high temperatures and humidity.
"You want to wear light clothing that's breathable but still provides good protection from the sun. You also want to wear a breathable hat since most body heat escapes off the top of the head."
Participants of the class found the information very helpful and felt the precautions discussed will prove valuable during the warm season at Belvoir.
"I found this class to be important and helpful," said Andy Paolini, a Pennsylvania State University student who is interning on Belvoir during the summer. "My grandfather has had problems from the sun and has had a lot of things removed from his skin and my grandmother is one of those people who burns easily. So whenever I can get little bits of information about protection from the sun for myself, I like to pass it on to her, too."
While this article discusses the general risks and precautions associated with heat injury and protecting oneself from its effects, it is in no way comprehensive. For printed guidelines for maintaining health and safety in warm conditions, speak with Cindy Moore, KHPF fitness specialist, at the facility, or contact a health care professional for additional advice.
Additionally, FBCH offers daily Wet Bulb Globe Temperature readings at www.fbch.capmed.mil/about/wbgt.aspx to inform post personnel of the current risks associated with heat and humidity. The WBGT is a measure of heat stress in direct sunlight which takes into account prevailing temperature, humidity, wind speed, sun angle and cloud cover (solar radiation).
For more information regarding the Kawamura Human Performance Center's fitness programs, call Joe Castro KHPC director, at (703) 806-4647 or email josephryan.c.castro.naf@mail.mil.
Social Sharing