Knowing Heatstroke is Half the Battle #29
Hello, this is Acupuncture and Moxibustion Salon HALU.
This time, we are taking a deep dive into heatstroke.
Personally, I find that rather than just saying "Let's just do it!", it is better to first equip yourself with solid theory and knowledge, as it makes it easier to apply in practice and helps with memory retention. This blog started from the idea of arming yourself with knowledge.
So, let's get down to basics again this time💡😀
First, what is heatstroke?
When your body temperature rises above normal due to exercise or activity, it uses the following methods to lower it:
1. Radiating heat from the skin
(Collecting blood at the skin's surface to cool it down)
2. Sweating
(Sweat dissipates heat as it evaporates)
For 1, heat radiation, the vaporization effect that lowers body temperature becomes less effective in high-temperature and high-humidity environments, so the body works primarily to lower temperature more efficiently through 2, sweating.
However, if this continues for a long time, the water and salt balance in the body is disrupted, leading to poor blood flow, which makes it even harder to lower body temperature.
This state where the thermoregulatory function does not work well and heat is trapped in the body is called
heatstroke.As water and salt are lost from the body through sweating, blood stops reaching the muscles, brain, and internal organs (liver, kidneys, etc.), which can lead to muscle cramps, loss of consciousness, and even damage to organ function.
Also, the heat (high temperature) itself impairs the function of each organ.
It is widely known in recent years that this can happen to anyone, regardless of age or gender, anytime and anywhere, and it is not as simple as just getting treated at a hospital.
"60% of the human body is made of water"
You have probably heard this phrase before in school classes or commercials.
Strictly speaking, about 60% of an adult male's body weight is said to be water, which is a higher percentage than in women because they have more muscle mass.
For women, about 55% is water, but they have a higher body fat percentage than men.
Elderly people have a lower water retention rate of 50-55%. A decrease in muscle mass is one of the factors. Furthermore, due to aging, the thermoregulatory function declines, making it harder to actively drink water, and the decrease in muscle mass makes it difficult to retain water, and sweat is also less likely to be produced.Furthermore,
newborn babies have a very high water content of 80%, but because their metabolism is active, the risk of losing water is also very high.For children before entering elementary school, it gradually decreases to about 65%.
As you can see from this, small children and the elderly have structural difficulties in managing body temperature and salt balance, so it is clear that we need to be more careful about their temperature/humidity environment and hydration.
Knowing the rate of water loss
As mentioned earlier, sweating to lower body temperature is very important, but the problem is that dehydration occurs, which simultaneously loses water (also known as body fluid) and the salt (minerals) necessary to move that water.
Here, I have specifically listed the symptoms that actually occur in the body due to water loss (the percentage of water loss relative to body weight is shown).
Mild dehydration (Loss rate: 1-5% less than)
1% -> Sweating profusely, thirst
2% -> Strong dry mouth, dizziness, feeling foggy, loss of appetite, feeling heavy, decreased urine output, blood concentration
Over 3% -> Sweating stops
4% -> General weakness, sluggish movement, irritability, fatigue and strong drowsiness, red skin, mental instability
Moderate dehydration (Loss rate: 5-10% less than)
5% -> Heatstroke
6% -> Trembling of hands and feet, unsteadiness, headache, heat exhaustion, increased breathing and pulse
8% -> Hallucinations, difficulty breathing, slurred speech, mental confusion
Severe dehydration (Loss rate: over 10%)
10-12% -> Muscle cramps, Romberg's sign (loss of balance when eyes are closed), vomiting, fainting, insomnia, decreased blood volume, kidney failure
15-17% -> Skin shrivels, eyes sink, hearing loss, dulling of skin sensation
Over 20% -> Life-threatening, death
"Wait, I remember something like that..." Doesn't that happen? A few years ago, when I was doing some weeding in the garden, after a while I thought, "My head is pounding... my vision is wobbling, and I can't seem to put any strength into my hands?" Maybe it was moderate dehydration. It was under the scorching sun of early summer with no shade.
At that time, by immediately taking oral rehydration solution, the symptoms gradually subsided, and along with relief, I thought, "That's scary!"😨
Water loss progresses faster than you think if the conditions are right.
The water loss rate (%) can be calculated as = weight loss (kg) ÷ weight before exercise (kg) × 100, and you can grasp the water loss rate by the percentage difference in weight before and after exercise.
For example, if a person weighing 50kg loses 2.5kg after exercise, resulting in a weight of 47.5kg, a 5% water loss has occurred.
No, a 2.5kg loss is amazing...
There is a method called "water cutting" used in martial arts to clear the weigh-in before a match, and if you want to lose weight immediately without losing muscle mass, sweating is certainly effective🤔
Conditions for heatstroke occurrence
1. Environment
High temperature/humidity, harsh sunlight and reflection, no wind, asphalt, closed indoor rooms, inside a car parked in the sun, etc.
2. Behavior
Degree of exercise or physical labor, frequency of breaks and hydration, duration of activity, etc.
3. Physical condition
Physical condition (hangover, lack of sleep, diarrhea, infectious diseases, etc.), gender, age, underlying diseases and associated medication, alcohol consumption, obesity, whether you are accustomed to the heat (heat acclimatization), etc.
occur in a complex interplay.
In other words, 1-3 are conditions for the occurrence of heatstroke, and at the same time, they are also avoidance and prevention points.
From now on, there will be many outdoor events and activities.
For example, as in 1. Environment, being on asphalt in high temperature and humidity with harsh sunlight and no wind is a straight path to heatstroke😭
But conversely, escaping from this environment is the avoidance of heatstroke.
Moving to a cool, shaded indoor area, cooling the surface of the body with wind from a handy fan or folding fan, or using an ice pack if available to remove heat from the body is also good.
For 2. Behavior, you can be careful by taking frequent breaks indoors, keeping your stay short, avoiding going out during hours when the sun is high, and choosing breathable clothing.
For 3. Physical condition, it is important not to push yourself or others, and to be more attentive if you are with the elderly or small children, as well as yourself.
Also, those with heart disease, diabetes, malignant tumors, neuropsychiatric disorders, or extensive skin diseases have difficulty regulating body temperature and are more prone to dehydration due to their medical conditions and the medications they are taking.
If you know even a little bit about these things, someone who realizes "This environment/situation is dangerous!" can take action or raise awareness.
Heatstroke sequelae...
This is the point I most wanted to share this time. It is known that if the response to heatstroke is delayed, it can, although rarely, leave various aftereffects.
・Central nervous system damage (damage to the brain or spinal cord)
→ Paralysis of limbs, sensory abnormalities, decline in cognitive function, etc.
・Higher brain dysfunction
→ A state where cognitive functions such as memory, attention, language, thinking, and emotion are impaired, hindering daily life and social life.
・Dysphagia
→ Inability to swallow food.
・Cerebellar ataxia
→ For example, the action of placing a cup on a table gently without making a sound involves the cerebellum. Impairments such as body unsteadiness or difficulty walking occur.
・Aphasia
→ Inability to converse or understand content.
・Parkinsonism
→ Various impairments of motor function occur. Strong muscle stiffness, difficulty maintaining posture, etc.
These may all be unfamiliar to you, but it might be easier to understand if you think of them as things that, if impaired, would 'completely change your life as you know it'.
For example, if the numbness in your legs after sitting seiza-style lasted day and night, if your consciousness was constantly drawn to the sensation of cotton clothes rubbing against your skin, if it became difficult to even put your thoughts into words, or if your muscles stiffened and you couldn't move your body as you wished—if that happened every minute and every second and you had to live with it for the rest of your life... what if that happened to your own body or to someone you care about?
Due to my profession (though not caused by heatstroke), I have seen many people suffering from such symptoms, and their hardships are truly beyond words.
Things you can do in real life
1. Sun protection measures
For now, let's keep one parasol in the car. There are also folding types of parasols.
2. Carry a device to create a breeze
Personally, a folding fan doesn't take up much space, can be used by both men and women, and is convenient because you can buy one at a 100-yen shop! Unlike a handy fan, you don't have to worry about the battery running out.
3. Prepare cooling items
Ice in cups from convenience stores or supermarkets is convenient when you don't need a large amount. It's great for drinks, of course, but you can also put it in an ice pack.
With an ice pack, you can efficiently cool your body by applying it to areas where large blood vessels pass, such as around the neck, under the arms, and in the groin (the base of the legs).
You can also make an improvised ice pack by doubling up small plastic bags.
4. Frequent hydration and salt replenishment
If you have outdoor activities, prepare oral rehydration solution. Salt tablets don't melt in the heat, and if you have a few, you can give them to others.
5. Heat acclimatization
It is important to continue sweating through exercise for 30 minutes or more, or by taking a bath at 38–40°C for about 10–20 minutes, for about 5 days to 2 weeks. The effects of heat acclimatization are said to last about a week, so even in summer, try to soak in the bathtub instead of just taking a shower.
6. Limit alcohol consumption and hydrate at the same time
Alcohol causes dehydration. On days when you know you'll be spending a lot of time outdoors the next day, it's also effective to stop drinking or reduce your alcohol intake from the day before.
7. Observe the color of your urine
It is usually pale yellow, but it becomes dark yellow when you are dehydrated. It might be a good indicator to check your own condition.
Other aspects of health management include getting enough sleep, improving the quality of your sleep, and continuing light muscle training (as muscle mass is related to water retention).
And one thing we often forget is'Don't push yourself'.
Because you have social obligations, because you made a promise, because you can't say no... do you ever think, 'I'll be fine if I just push myself a little'? Refusing or speaking up about this might make all the difference. Sometimes, a white lie is a necessary evil 😀💡
Furthermore, when things are truly dangerous, please keep in mind that you should ask those around you for help, have the courage to rely on others, and not hesitate to sit or lie down for a while.
In conclusion
What I want to say loudly here is, 'Let's take care of our bodies!' (I feel like I've been saying this my whole life).
The bodyfor better or worse, will return what you put into it,and illness or pain is not something that 'suddenly strikes one day.' Usually.
That is why how you live your daily life, which accumulates day by day, is more important than anything else.
I want to be in a state where I can go anywhere on my own two feet for as long as possible, and I want to enjoy life to the fullest until the day my life ends.
For example, strictly restricting yourself by saying 'I won't eat anything bad for my body!' might be good for your body, but a life where you keep saying goodbye to the things you love is just too sad 😭
Why do things that aren't good for the body look so delicious? Haha
So, if you can maintain a moderate distance, such as eating them but in small amounts, reducing the frequency, or avoiding them when you're not feeling well, both your mind and body might be happier 😊
Heatstroke can happen to anyone, anytime, anywhere.
If the response is delayed, it could lead to loss of life or leave behind aftereffects that could completely change your life.
Let's continue to take good care of our bodies.
I will continue to share information.
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Let's aim for the 'place you want to go' together.
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