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Pool days, grill-outs, boating, vacations – summer is finally here! The summer months come with fun outdoor activities, but precautions need to be taken while enjoying this outdoor time. Staying hydrated is important, especially during the hot summer months. Hydration helps maintain a normal body temperature, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, gets rid of waste through urination, perspiration, and bowel movements, and supports heart and gut health. ¹ Some circumstances require you to hydrate more, such as: ¹

Hot climates
Physical activity
Running a fever
Experiencing diarrhea or vomiting

While out and about this summer, it’s important to know and understand the heat related risks associated with high outdoor temperatures.

Heat-Related Illnesses

Heat-related illnesses can become very dangerous, very fast. From dehydration to heat stroke and more, summer can bring dangerous situations if you aren’t prepared. Many of these heat-related illnesses may sound and look similar, so it’s important to understand the differences to know how to act.

Dehydration

Dehydration happens when your body is losing more fluids than you take in. ² If not treated, dehydration can lead to more serious problems such as heat exhaustion or heat stroke. Fortunately, it’s not difficult to identify the symptoms of dehydration in children and adults: ²

Thirst
Dark yellow, strong-smelling urine
Urinating less often
Dizziness or lightheadedness
Tiredness
Dry mouth, lips, and tongue
Sunken eyes

If you find yourself having any of the mentioned symptoms, you should drink fluids, starting with small sips rather than big gulps, and get to a cool area indoors.

Heat Exhaustion

Heat exhaustion occurs when the body is losing excessive amounts of water and salt, usually through sweating profusely. ³ It can also be due to dehydration, overexercise, or strenuous work in hot weather. ⁴ A lot of heat exhaustion symptoms are like those of dehydration: ³ ⁴

Dizziness or lightheadedness
Irritability
Urinating less often

Aside from those similarities, these are other symptoms to look out for that are different than those of dehydration: ³ ⁴

Headache
Nausea
Weakness
Heavy sweating
Elevated body temperature

Heat exhaustion needs to be addressed immediately before it worsens. If you or someone around you is experiencing heat exhaustion, remove them from the hot area and give liquids to drink in small sips. Remove any tight clothing or layers, apply a cold compress to the head, face, and neck, and lie them down to reduce risk of injury if fainting occurs. If necessary, call 911 if symptoms do not improve or if the person affected starts vomiting. ⁵

Heat Stroke

Heat stroke is the most serious heat-related illness and can cause permanent disability or death if not given emergency treatment. ³ During a heat stroke, the body can no longer control its temperature, causing it to rise rapidly to 106 degrees Fahrenheit or higher within 10 to 15 minutes. ³ Since heat stroke can cause permanent damage if not treated right away, it is crucial to correctly identify its symptoms:

Confusion, altered mental status, or slurred speech
Loss of consciousness
Hot, dry skin
Seizures
Very high body temperature
Rapid and strong pulse or heart rate

Call 911 immediately if someone is experiencing a heat stroke as this is a medical emergency and may result in permanent disability or death if not treated right away. Move the person to a cool area and help lower their temperature by applying cool cloths, a cool bath, soaking their clothes with cool water, and circulating air to speed up cooling. It is also noted to NOT give them anything to drink as this may lead to vomiting and convulsions. ⁵

Others

There are other heat-related illnesses that are important to learn about even though they may not be as serious as the others mentioned above. Just because these are not as serious, it does not mean they should go untreated. Any heat-related illness needs to be addressed, no matter the severity. These other illnesses include:

Heat Cramps: occur when the body’s salt levels decrease due to excessive sweating. Symptoms include muscle pain or spasms and heavy sweating during intense exercise. If you are experiencing heat cramps, drink water and eat a snack to replace carbohydrates and electrolytes. ³ It’s also important to move to a cool place and stop any physical activity until the cramps go away. ⁵

Heat Rash: a skin irritation caused by excessive sweating during hot, humid weather. This can look like red clusters of pimples or small blisters that usually appear on the neck, upper chest, groin, under the breasts, and in elbow creases. ³ To help alleviate heat rash, stay in a cool, dry area, keep the rash area dry, apply powder (e.g. baby powder), and avoid using ointments and creams.

Sunburn: reddening of the skin from being overexposed to the sun or other ultraviolet light. It may take time for a sunburn to first appear and may not take full effect for 24 hours or longer. ⁶ Sunburns look like red, tender skin that is warm to the touch but may later form blisters, cause severe reactions such as fever, chills, nausea, or rash, and skin peeling days after. To help ease pain associated with sunburns, stay out of the sun until healed, put moisturizing lotion on the affected areas, stay hydrated, and do not break any blisters. It is important to note that although sunburns are temporary, the damage they can cause to the skin cells is permanent.

Tips to Stay Cool & Hydrated

Too much fun in the sun can be dangerous so following these easy tips can help you keep cool and hydrated while still enjoying your summer.

Fueling Your Body

Eating hydrating foods and drinking appropriate liquids will help keep you hydrated during the day. Some great food options include watermelon, strawberries, tomatoes, soups, bell peppers, low-fat meats like chicken breast, and even spicy foods like salsa. Sipping water throughout the day is a great way to stay hydrated. Don’t wait to drink until you are thirsty! If you prefer something other than water, try a sugar-free juice or if you are participating in physical activity, an electrolyte sports drink may be a good option. Try to avoid alcohol but if you do choose to indulge, drink a bottle of water between brews to stay hydrated. ⁷

Protecting Your Body

Wearing the right type of clothing and other protectants can help immensely to keep you cool during a hot summer day. Loose, light-colored, cotton clothing are great options to wear to allow you to sweat. Another great clothing option is sun-protective clothing. This type of clothing uses special dyes and chemicals to block harmful UV rays. ⁷ Hats and sunglasses are functional options to keep the hot sun off your head and out of your eyes. Even if you’re covered up, don’t forget the sunscreen! Give extra care to easily burnt areas such as the nose, ears, shoulders, and back of neck. It’s also a good idea to use a lip balm with SPF to keep your lips from burning.

Now you are ready to enjoy your summer while staying safe! If you have any questions about other ways to stay hydrated or safe from the heat, talk to our pharmacist for recommendations.

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What is the gut?

You often hear how the health of your gut affects your body, skin, and mental health, among many other things. But what exactly does your gut encompass? Your “gut” refers to your gastrointestinal (GI) system, and it contains all the organs that take in the food and liquids you consume and break them down into substances your body uses for energy, growth, and tissue repair. The gastrointestinal system, also called your digestive system, is comprised of your mouth, throat, esophagus, stomach, small intestine, large intestine, rectum, and anus. It also includes your salivary glands, liver, gallbladder, and pancreas, which make the juices and enzymes that help your body digest food and liquid. ¹

When you consume food, your GI tract breaks it down to the most basic parts and the valuable nutrients are absorbed through the wall of your gut to then be transported into your bloodstream. To be able to do this, the gut uses nerves, bacteria, and hormones. The bacteria in your gut is of significant importance as they form a mucosal layer that strengthens the gut wall. The health of your gut is generally determined by the levels and types of bacteria in your intestinal tract. ²

What is the gut microbiome and why is it important?

A biome is described as an ecosystem characterized by its environment and inhabitants. Your gut is in fact a miniature biome that is populated by trillions of microscopic organisms. These organisms include over a thousand species of bacteria, viruses, fungi, and parasites. Your gut microbiome is unique to you and is affected by diet and environmental exposures. Most of the microorganisms in our guts have a symbiotic relationship with us meaning we both benefit from each other. We provide them with food and shelter, and they provide important services in our body and the helpful microbes also help to keep potentially harmful ones in check. When your gut microbiome is healthy and thriving, you will thrive, too. If your gut microbiome is unhealthy or out of balance, it can affect your entire body. ³

What is the role of your gut microbiome?

Your gut microbiome interacts with many of your systems. In fact, it plays such an important role for your body to function that some healthcare providers have described it as being almost like an organ itself. ³ So how does your gut microbiome affect your body’s other systems?

Digestive System

Bacteria in your gut help break down certain complex carbohydrates and dietary fibers that your body can’t break down on its own. They produce short-chain fatty acids and the enzymes necessary to synthesize certain vitamins such as B1, B9, B12, and K. Short-chain fatty acids feed the cells in your gut lining and help to keep the overall environment healthy. Gut bacteria also help to create bile in your intestines. Your liver sends bile to your small intestine to help you break down and digest fats so that the bile acids can be reabsorbed and recycled by your liver. If your body became unable to recycle bile acids, your liver wouldn’t have enough to produce the new bile your digestive system needs to digest and absorb fats. This would allow leftover cholesterol to build up in your blood. ³

Immune System

“Good” microbes in your gut help train your immune system to tell them apart from “bad” ones. Your gut is your largest immune system organ, containing up to 80% of your body’s immune cells. Helpful gut microbes constantly compete directly with unhelpful types for nutrients and real estate in your body. Some chronic bacterial infections that affect your GI tract are directly related to a damaged gut microbiome. ³

Short-chain fatty acids that are produced by helpful gut bacteria help maintain your gut barrier, keeping toxins out of your bloodstream. These short-chain fatty acids also have anti-inflammatory properties for your gut. Inflammation is a function of your immune system but can become hyper-reactive. Chronic inflammation is a feature of autoimmune disease and may play a role in other diseases such as cancer. ³

Nervous System

Certain bacteria in your gut produce or stimulate the production of neurotransmitters that send chemical signals to your brain, such as serotonin. Serotonin plays several roles in your body, including influencing learning, memory, happiness, body temperature, sleep, sexual desire, and hunger. Lack of a healthy level of serotonin is thought to play a role in depression, anxiety, and other health conditions. Researchers continue to investigate how your gut microbiome may be involved in various neurological, behavioral, nerve pain, and mood disorders. ⁴

Endocrine System

Your endocrine system consists of tissues that create and release hormones. Hormones are chemicals that carry messages throughout your blood to your organs, skin, muscles, and other tissues. These signals tell your body what to do and when to do it and are essential for life and your health. ⁵

Gut microbes interact with endocrine cells in your gut lining which secrete hormones that regulate aspects of your metabolism. Researchers continue to explore how your gut microbiome might be involved with metabolic syndrome such as obesity, insulin resistance and Type 2 diabetes. ⁵

How do food sensitivities affect your gut health?

Healthy and properly tuned GI tracts can break down dietary components from food into nutrients without a dysregulated immune response. However, adverse reactions to food have been steadily increasing and evidence suggests this is due to environmental factors. Adverse reactions to food are known as food sensitivity, food intolerance, or food allergy. ⁶

What is the difference between food intolerance, food allergy, or food sensitivities?

Food Intolerance

Food intolerance refers mostly to the inability to process or digest certain foods. The most common food intolerance appears to be lactose intolerance, or the inability to digest dairy products. As we age, our intestines make less of the lactase enzyme that processes lactose, resulting in more lactose sitting in the digestive tract causing bloating, inflammation, or diarrhea. ⁷

Food Allergy

A more severe problem happens when someone develops a true allergic reaction to certain foods. This causes an overblown response by your immune system against an otherwise harmless substance. With a true food allergy, this can cause potentially life-threatening issues like troubles breathing and low blood pressure. Other severe symptoms may include significant rashes, feeling of passing out, and facial swelling. ⁷

Celiac Disease

Celiac disease is not an allergy or food intolerance, but an autoimmune disease which is triggered by the ingestion of gluten. When gluten is ingested, it causes the body’s immune system to attack healthy cells resulting in digestive problems such as stomach pain, bloating, vomiting, diarrhea, constipation, and headaches. Adults may also experience anemia, joint pain, weak bones, numbness in hands and feet, and mouth problems such as canker sores. ⁸

Food Sensitivity

A large part of the population experiences symptoms that are not related to food intolerances, allergies, or celiac disease. These symptoms are not life-threatening and can be referred to as food sensitivities. Although not life-threatening, these symptoms can be quite uncomfortable and disruptive and may include joint or stomach pain, fatigue, rashes, and brain fog. Food reactions, especially sensitivities, may fade away with time as our immune system and gut microbiome are constantly changing. ⁷

What can you do for gut health?

If you want a healthy gut, you have to feed it well. With that being said, your diet should consist of both probiotics and prebiotics, which are two components that are increasingly being recognized as essential to not only your intestinal health, but your overall health. Probiotics can be found in foods such as yogurt and fermented vegetables. Some good prebiotic options are beans, whole grains, fruits and vegetables. ⁹

Having a healthy gut microbiome helps foster a healthy immune system and reduces damaging inflammation in your body. It allows your healthy or “good” bacteria to avoid being overrun by the unhealthy or “bad” bacteria. ⁹

If you have any questions about additional things you can do to maintain a healthy gut, please visit with our pharmacist. Consult with your physician about testing options if you believe you are experiencing any food intolerances or sensitivities. If you are experiencing a food allergy and need immediate assistance, please call 911.