By Rebekah Hall
University of Arkansas Division of Agriculture

As summer temperatures begin to climb in Arkansas, it’s critical to prevent the risk of heat illness by wearing appropriate clothing, staying hydrated and taking frequent breaks to cool down.

Bryce Daniels, extension assistant professor and state extension health specialist for the University of Arkansas Division of Agriculture, said there are three main types of heat illness that vary in severity.

Heat cramps are the mildest form and involve painful muscle cramps during or after physical activity in the heat, Daniels said.

“This is the first sign of electrolyte and mineral imbalances in the body, which can cause painful tightening of muscles,” Daniels said. “Heat cramps can progress into heat exhaustion if you remain in a hot environment and don’t replenish your lost electrolytes.”

The next stage of heat illness is heat exhaustion, which is more serious and occurs when the body loses too much water and salt through sweating and can no longer cool itself properly, Daniels said. If untreated, this can lead to heatstroke.

Heatstroke is the most severe form of heat illness.

“According to the Mayo Clinic, heatstroke is defined as a condition when the body overheats to a temperature of 104 degrees Fahrenheit, usually due to exposure to high temperatures or physical activity in high temperatures for too long a period of time,” said Nina Roofe, extension assistant vice president for family and consumer sciences for the Division of Agriculture. “Heatstroke can damage vital organs, including the brain, heart, kidneys and muscles.”

Daniels said it is important to understand that “all heat illness is 100 percent preventable.”

Who is at risk?

Roofe said people are more susceptible to heatstroke if they are older than 65, have heart or lung disease, are overweight, inactive or have a history of heatstroke. People exerting

themselves in hot weather — such as members of the military, athletes or construction workers — or who lack air conditioning are also at greater risk of heatstroke.

“People who take medications for high blood pressure, including diuretics, vasoconstrictors and beta blockers, as well as those who take antidepressants and antipsychotics, are more susceptible to the risk of heatstroke and should practice caution,” Roofe said.

Symptoms of heatstroke

A change in mental status or behavior can be an indicator of heatstroke, including confusion, agitation, slurred speech, irritability and seizures.

“It’s also important to look out for a change in sweating, where the skin may feel hot and dry, or sweating may be profuse,” Roofe said.

Nausea and vomiting, flushed skin, shallow and rapid breathing, a fast heart rate — which is the heart’s attempt to cool the body — and a throbbing headache can also be indicators of heatstroke.

Roofe said the biggest concerns of experiencing heatstroke are organ damage and death.

“Heatstroke can cause the brain, heart, liver and kidneys to swell and therefore be unable to perform their normal functions,” Roofe said. “If the damage occurs without intervention, permanent damage or death can occur.”

First aid for heat illness

For heat cramps, stop performing physical activity and move to a cool place to rest, Daniels said. Remove extra clothing, use cool cloths or a fan to lower body temperature and drink fluids with electrolytes.

For heat exhaustion, follow those same steps and closely monitor for worsening symptoms. “Seek medical care if symptoms do not improve or if the person cannot drink fluids,” Daniels said.

If you suspect someone is experiencing heatstroke, treat it as a severe emergency, he said.

“Call 911 immediately and move them to a cool place,” Daniels said. “Remove extra clothing and cool the body with fanning, water and ice packs to the armpits and groin. Only give fluids if the person is fully alert.”

Sun safety and hydration

Wearing appropriate clothing when outside can help prevent overheating, Roofe said. This includes loose-fitting and lightweight garments made from cooling fabrics such as linen, silk, cotton or hemp.

“A wide-brimmed hat and sunglasses are helpful, too,” she said. Practice sun safety by using sunscreen with an SPF of at least 15 and reapplying every two hours. Daniels said it is best to apply sunscreen approximately 30 minutes before sun exposure. This helps the skin absorb the sunscreen and makes it less likely to wash off during perspiration.

It’s also important to stay hydrated, Roofe said, although thirst is not a good indicator of hydration. Thirst lags behind hydration status, she said, especially as we age.

“Proactively drinking water — before you necessarily feel acute thirst — will help you sweat, maintain a normal body temperature and prevent heatstroke,” Roofe said. “Sugar-free electrolyte drinks can also help you stay hydrated and replace losses of electrolytes from extra sweating.

“Avoid high-sugar drinks, because these pull fluid out of cells and into the gut, which can lead to nausea and vomiting, which further dehydrates the body,” Roofe said. The U.S. Centers for Disease Control has a hydration guide, which includes a urine color scale to help determine one’s hydration level.

“Aim to drink about one cup of hydrating fluid every 15 to 20 minutes,” Daniels said. “That equals about 24 to 32 ounces per hour. Small, frequent drinks work better than drinking large amounts at once, and you should not drink more than 48 ounces per hour.”

If you must exert yourself outside during the summer months, it is critical to condition yourself to work in the heat by exposing yourself to it gradually, giving the body time to acclimate.

“Take breaks more often to cool down in air conditioning, or at least in the shade,” Roofe said. “Don’t work outside in the heat alone, so if anyone has a heat-related issue, others are there to assist.”

Limit time spent outside during the hottest part of the day, which is usually from noon to 4 p.m.

Daniels said it is also key to start your day well-hydrated if planning to spend time outside, as it is “easier to stay hydrated than to catch up later.”

“If you begin the morning already dehydrated, your body may not recover throughout the day,” Daniels said. “Staying hydrated daily can also prevent long-term health problems such as kidney stones.” It is also critical to never leave pets, children or adults in parked cars during the summer, as temperatures can rise 20 degrees Fahrenheit in 10 minutes, Roofe said.

“Even with the windows cracked, or if the car is in the shade, it is still going to contain heat and can lead to heatstroke or death,” Roofe said. For more information about healthy living, visit the Cooperative Extension Service’s Health in Arkansas website.

To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit uaex.uada.edu. Follow us on Facebook and Instagram. To learn more about the Division of Agriculture, visit uada.edu. To learn more about ag and food research in Arkansas, visit the Arkansas Agricultural Experiment Station at aaes.uada.edu.

About the Division of Agriculture

The University of Arkansas Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.

The Division of Agriculture is one of 22 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on three campuses.

Pursuant to 7 CFR § 15.3, the University of Arkansas Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.

By Dr. Curtis Varnell

The Arkansas physical education teachers probably did not know what they were getting into when they decided on a field-trip to Mt. Nebo during their yearly meeting, held this year at nearby ATU. Within minutes of passing through Dardanelle, the road to the mountain top begins to wind in steep curves, so sharp one of the teachers remarked they could almost look into the back window of the bus they were in. The elevation is only 1,800 ft. but one traverses that elevation in a hurry. Hairpin corner after hairpin corner, the bus wound itself to the plateau above, stopping only once to view the beautiful vista of the River Valley to the north.

The first description of the mountain came from French hunters as they traveled up the Arkansas River. Reaching Dardanelle, they observed a distinctive flat-topped mountain in the distance that they described as Magasin, a term meaning large barn or storehouse. Anglicized, the term Magazine was applied to it and to the many mountains surrounding it.

Abundant springs are found along the upon the bench just below the cliff line of the mountain and this was an area of early settlement. Water, percolating though the sandstone cap of the mountain, reaches the shale of this lower rock formation and flows out horizontally as springs. Varnell Springs, owned by an ancestor, provided abundant amounts of water which collected in a large basin. Eventually, pipe was laid from the spring to Dardanelle Rock where it was collected and provided a natural gravity fed water source for the town. The water, believed to have healing properties, and the cooler temperature found on the mountain top eventually lead to the creation of resorts and health centers that attracted people from across the South.

By the Civil War era, several small cabins and farms were located on the top of the mountain. In the late 1860’s, Mrs. Louis White gave the mountain the Biblical name of Nebo. In 1878, Joseph Evins of Kentucky acquired several acres of land on top of the mountain. He was very successful in growing fruit and vegetables but soon expanded into developing the mountain as a resort. The Nebo Improvement Company divided the land into blocks, laid out lots, and sold locations for homes.

By 1889, the Summit Park hotel opened for business. It was a three-story affair with over 100 rooms. It contained a ballroom, dining room, and separate rooms for bakery, kitchen, and laundry. A pool, fed by the springs, was constructed nearby and cottages sprang up around the mountain. A bowling alley, billiard rooms, a telephone exchange, and even a doctor’s office was located on the mountain. Steamboats made four trips a week from Little Rock to Dardanelle, delivering passengers who paid $8-$14 dollars a week charges to stay. Visitors not only escaped the heat of the delta but also were promised that the healing chalybeate waters would cure everything from asthma to mental exhaustion within just 30 days.

The Summit Park Hotel was completely destroyed by fire on Sunday, May 18, 1918. By that time, the mobility offered by automobile was already creating a decline in business. The hotel was never rebuilt and the mountain top declined as a vacation site. In 1924, the people on the mountain were very unsatisfied with the direction things were going and elected the first known entire female city council and government. Eventually, Dardanelle officials requested that the mountain be included in the state park system, an event which occurred in 1928 when Nebo became only the second state park.

Much of the park was acquired during the depression when people could no longer pay property taxes and their ownings confiscated. Others sold the property to the state so that they could work for the WPA, CCC, or other governmental agencies. During the depression years, the CCC developed many of the trails and buildings that still exist as part of the park.

The group hiked the rim trail, enjoyed the overlooks, checked out the cabins, and visited the center. A beautiful location, outstanding outdoor activities, and wonderful views, Nebo is an exceptional place to spend a day or vacation. Traveling back down the mountain, I prayed a silent prayer that those brakes worked well and wondered how in the world those early settlers and visitors every journeyed up and down the mountain.