How to Beat the Heat the Military Way

Sweating is the body's natural system to regulate the core body temperature. Prolonged exposure to heat from sunlight or high temperatures causes heat stroke and exhaustion. Beat the heat the military way when planning activities in the sun like yard work, fishing, a day at the beach or hiking in the desert.

Instructions

Difficulty: Moderate

1. Stay hydrated by drinking plenty of water. Drink at least one 8-ounce glass of water before exposure to the heat. Consume 1-1/2 to 2 cups of water every 20 minutes during prolonged exposure to high temperatures.
2. Spend your time outside both in the sun and in the shade. Opt for a picnic in the shade between activities in the sun. Don't stay in an unprotected area with high temperatures for a prolonged period. If you do, you increase the risk of suffering heat exhaustion or heat stroke.
3. Refuel to aid the body's energy levels and natural cooling system by eating smaller meals more often. Foods high in protein or sugar can increase the body's core temperature.
4. Cover your head and protect your eyes while in the sun during peak hours. Wear a hat, bandanna and sunglasses the military way. Select hats with a wide brim made from natural materials such as straw or cotton. Use polarized sunglasses to avoid damage to your eyes from sun glare.
5. Choose garments made from natural fibers like cotton, which is breathable. Wear loose-fitting, light-colored clothing that allows air to circulate while you are out in the heat.
6. Spray your body with lukewarm water and sit directly in front of a fan. This cools the body's core temperature. Place ice packs under your armpits and in the groin areas where large blood vessels travel. This quickly cools your core temperature in an emergency.
7. Apply sun screen to any areas exposed to the direct sunlight. Use SPF 15 or higher for adequate protection against harmful ultraviolet rays. Get a water-proof sun screen for coverage when engaging in activities in swimming pools, lakes or oceans.

Tips & Warnings

• When the body's core temperature rises above 102 degrees F, heat and sun illnesses can occur.
• Purchase a cooling vest if you work in the sun or have outdoor hobbies that require you to be exposed to high temperatures for 8 hours or more on a regular basis. Peak hours of sunlight during summer months are from 9 a.m. to 3 p.m.
• If the body's temperature quickly reaches 105 degrees F, seek emergency help immediately. Remove any unnecessary clothing and submerge the person in an ice bath or cold shower until help arrives.
• In extreme life threatening situations, avoid bacteria-filled water sources. Boil water from shallow still bodies of water before drinking. Find running streams or consume the body's liquid waste to survive.