CPR: Why We Need to Know It

Cardiopulmonary resuscitation (CPR)… we’ve all heard of it, but according to the American Heart Association (AHA) only about 30% of us are familiar enough to use it. Today we’ll talk about what it is, why it’s important to know and how we can get certified.

CPR is applied on individuals that have gone into cardiac arrest. The basic concept is to manually keep the heart beating and make sure that oxygen is making it into the lungs. Chest compressions are used to maintain blood circulation to important organs, such as the brain, while artificial respiration can be applied to keep the person breathing. If needed, a defibrillator and direct supplemental oxygen may be used to restart the heart and push fresh oxygen into the lungs. In some cases, a compression only technique is used.      

So, why is it so important? Well, for starters, it’s estimated that there are well over 1,000 out-of-hospital cardiac arrests per day in the United States alone. The AHA says that 88% of all cardiac arrest occurs at or near the individual’s home. This means that, more than likely, those affected outside of a hospital setting will not be near a medical professional when their heart stops. Fortunately, CPR given by bystanders can double or triple a patient’s chance of survival. Make no mistake, CPR does not guarantee survival, but it certainly gives the affected person a much higher chance of surviving.

While knowing what CPR is for and even how to do basic chest compressions and artificial breathing is useful, it’s just as important to know that there are different techniques for different situations. For example, CPR for a full-grown person is different than CPR for a baby. This is why it is important to learn CPR from someone that is professionally certified. Proper certification classes may take between 4 and 8 hours, but do help to ensure that we know how to correctly perform the potentially lifesaving act.

More information on classes available through the City of Claremore Fire Department is available on the city’s website (CLICK HERE).

Remember, we all have the potential to help someone in cardiac arrest. All we need are the proper tools and knowledge to use them.

Hydrate, Hydrate, Hydrate!

Last week we talked about the importance of keeping cool in the heat. One of the most significant steps we can take is to properly hydrate. Today we’ll go a little further into why hydration is so important. First, we’ll talk about how our bodies use the fluids that we take in and then we’ll discuss what fluids we should think about taking in.

Water makes up approximately 55% to 60% of our bodies and is used by every cell.  Aside from cooling us through perspiration, water also helps lubricate our joints, protect sensitive tissues and is used to expel waste. This means that every time we move, breath, sweat or head to the restroom, we are losing water. It’s easy to see why the symptoms (dry mouth, lethargy, headache, lack of sweat, etc…) can cone on so rapidly. To avoid dehydration the Mayo Clinic recommends that women take in approximately 9 cups of fluid and men take in 13 cups of fluid per day. According to Mayo, it doesn’t have to be water, but what kind of fluids work best?

Key point here: While we always rely on reputable sources for fitness information on these blogs, it is important to consult your physician if you have any questions about what fluids are best for you. That being said, plain old fashioned water is the most recommended fluid for hydration. However, those involved in rigorous physical activity may find benefits in sports drinks with added electrolytes and sodium. Sodium intake during extended periods of rigorous exercise is important because we lose it when we sweat. If our sodium levels get too low, we can experience water intoxication. Soda, fruit drinks with added sugar and other such high calorie beverages may be better than nothing, but if we’re exercising to burn calories then drinking those is a bit self-defeating. Whichever drink we choose, we need to begin hydrating before symptoms have a chance to set in.

Depending on how much sodium we have in our system, the amount of water we need will vary, but an average intake might look something like this:

• ·         Drink 2 to 3 cups of fluid 2 to 3 hours before we get to our workout
• ·         Drink another cup 20 minutes before the workout
• ·         Drink a cup or so of fluid every 10 to 20 minutes during the workout
• ·         Consume another cup of fluid within 30 minutes following the workout

Again, be sure to consult your doctor with any specific questions about the type or amount of fluids that you may need to take in to remain hydrated.

That’s it for this week. If you have any ideas or suggestions for things you’d like us to talk more about, please let us know!

Have a great week and keep taking in those fluids!

Keeping Cool in the Hot Hot Heat

     The sun is out and IT’S HOT…to state the obvious. Even though the temperature is up, many of us don’t stop to think about the importance of cooling our bodies. Overheating can lead to serious physical problems such as heat stroke. Today we’re going to talk about how to keep ourselves cool while enjoying the summertime heat. We’ll start with some of the symptoms and then talk about how to avoid pushing our temperatures past the limit.

     Dizziness, headache, nausea, cramps, fatigue and lack of coordination are just some of the side effects that have been associated with overheating. The caveat here is that by the time we experience them, we’re already over the limit. Even more alarming, Professor Larry Kenney of Penn State University says if body temperature gets between 104 and 106 we may experience heat stroke. The old method of diagnosing heat stroke was a lack of sweat on the skin. However, Kenney warns that this only applies in about half of all heat stroke cases. If our body temperature gets too high and we are experiencing unusual symptoms, we need to seek immediate medical attention. Fortunately, there are ways to help us avoid the issue altogether.

     Overheating our bodies can be easy, but so can decreasing the risk of overheating. We can start with our clothes. Wear loose fitting, light colored, lightweight clothing. This allows your body to cool naturally by promoting the flow of air to the skin and allowing heat from the sun to reflect off of the light colors. Drink lots of fluids. Since we need fluids to generate sweat to cool ourselves, dehydration can certainly be an issue. According to Texas A&M’s Agrilife Extension program, we can lose 5 to 8 pounds of fluid in a relatively short amount of time when it’s hot outside. Also, if we’re not using the restroom every 2 to 4 hours, we’re not taking in enough fluid. If we do experience symptoms such as cramps, A&M recommends taking in clear juices or sports drinks containing electrolytes and salt. Finally, take it easy in the heat. Avoid going out in the hottest period of the day. If we have to be outside, take regular breaks in the shade to cool off. It’s easy and can save us a lot of trouble later on.

     Remember, always consult your physician when you have concerns about health related issues. Summertime heat is no joke. Make sure you are diligent and informed of the risks and precautions to help avoid overheating.

     To find out more info from Dr. Kenney or the Texas A&M Agrilife Extension program, click on the hyperlinks.

Stay cool out there!