MARINE CORPS AIR STATION YUMA, Ariz. -- In the past few weeks, many Marines here have fallen prey to Yuma’s blistering summertime heat where the temperatures reach more than 100 degrees during the day. When Marines underestimate that heat, they can dehydrate and become heat casualties.
“The body uses water to cool itself,” said Lt. j. g. Beth Kane, Station Branch Medical Clinic clinical coordinator and registered nurse. “That's why you sweat when you work out. By the time you stop sweating, you're very dehydrated."
Dehydration is when the body experiences a large loss of water and salt.
If Marines don’t look for the signs to prevent dehydration, it can lead to greater problems, said Lance Cpl. Travis Roller, Marine Attack Squadron 311 aviation ordnance technician, who has experienced heat exhaustion on the flight line.
"It's like a domino affect," said Kane. "You get heat cramps, heat exhaustion and then heat stroke – when the body shuts down and cannot cool itself.”
Symptoms of heat exhaustion are weakness, dizziness, cramps, clammy skin, vomiting, confusion and headaches.
In the beginning of summer, the days became hotter here and many did not consider hydrating more to acclimate, said Kane, a Finely, Ohio, native.
"There have been quite a handful (of heat casualties) in the past couple weeks," said Kane. "We had to send them to the (emergency room)."
When Marines participate in strenuous physical training, they quickly lose water, said Kane. Sometimes they don’t replace enough, which causes dehydration resulting to heat exhaustion.
“In my case, I hydrated, but not enough because I was on the flight line all day and lost more water than I thought,” said Roller, a Huntington, Pa., native. “I started to get random cramps on my body. Later in the day, my muscles were so cramped that I couldn’t stand up.”
Because Marines are out working in the heat, they are susceptible to heat injuries, said Kane.
“(Marines) sweat a lot from working outside,” said Kane. “They need a lot more than eight glasses of water a day. A lot of people don't realize how much (water) you really do lose (while exercising), so they drink one bottle of water when it's not enough. By the time you're thirsty, you're already dehydrated."
This can have a direct affect on their work, said Bree McGregor, Semper Fit health promotion coordinator.
"If you're physically tired, mental fatigue is going to follow,” McGregor said. “When you start becoming fatigued from dehydration, your awareness begins to drop. So you really have to be aware of how you’re coping with the heat and make sure you stay hydrated."
The dry desert climate makes it even tougher for Marines, added McGregor. That is why personnel should focus on hydrating to balance the fluids in the body.
"You should make sure you’re drinking sixty-four ounces of water a day and replace the water you lose during exercise,” suggested McGregor.
"For every fifteen minutes of exercise, you should consume about eight ounces of water," McGregor added. "Carrying around a jug of water helps. If it's in your hand, you're going to remember to drink it.”
Loss of water isn’t the only factor contributing to heat exhaustion, said McGregor. The body loses a lot of nutrients also known as electrolytes through sweating.
“When you're (training) outdoors for more than twenty minutes, you want to consider replacing your electrolytes, such as sodium and glucose,” McGregor added.
Many Marines drink a high volume of sports drinks, which does more bad than good, said McGregor. Even though sports drinks have some nutritional value, they have an excess of sugar and salt, which is contrary to hydrating.
"Sports drinks are not made to be sipped on all day in place of water because they taste better. For the average (Marine) it's not necessarily the best choice,” said McGregor. “It's really high in sugar and you're not getting any vitamins or minerals. They are meant for high-performance athletes' recovery.”
Helpful alternatives to sports drinks are fruits or fruit juices, agreed McGregor and Kane. Fruit juices provide the many electrolytes necessary for the body.
“Drink juice because you're going to get sodium, glucose, vitamins and minerals that you won’t get from a sports drink,” said McGregor.
Health is a problem contributing to the large number of heat casualties as well, said McGregor. Many Marines consume caffeine or alcohol too often or before physical activity instead of drinking water.
"You shouldn't go out and knock back six beers at (the bar) if you know you're going to do a unit run the next morning, because it's going to affect you the next day even if you don't feel hung over," said McGregor.
Kane said if Marines and sailors hydrate and take care of themselves, by no means should the heat hinder them from exercising and doing their job.
"Doing your job and (training) out in the heat is very possible," Kane said. "You just have to prepare for it and take care of yourself. Proper rest, proper hydration and proper nutrition is (essential) in this heat."