How to Prevent Heat-Related Illness

A summer day can be deadly to someone who is unable to cool down as a result of heat, dehydration or overexertion.

Difficulty: Easy

Instructions

Things You'll Need:

• Oral Rehydration Salts
• Bandannas
• Sporty Hats
• Sunglasses
• Hand Towels
• Salty Snacks
• Cold Compresses
• Sunscreen
• Thermometers
• Electrolyte Replacement Drinks
• Environmental Thermometer
• Thermometers

1. Identify climatic conditions in which heat-related illnesses are likely: temperatures of 90 degrees F or higher, and high relative humidity.

2. Get plenty of sleep and eat fruits and vegetables high in potassium to help your body adjust to the heat.

3. Keep cool: Stay out of the sun if you can; seek shade or air-conditioned buildings; wear sunscreen, a hat, sunglasses and baggy clothing that breathes well; schedule demanding activities for cooler parts of the day.

4. Limit physical exertion, especially if activity causes you to be soaked with sweat. If you're dripping with perspiration, this may be a sign that your sweat is not evaporating sufficiently to cool your skin.

5. If you can't avoid physical activities in the heat of day, allow your body to acclimatize by spending an hour or so doing physical activities in the heat over a period of 10 days. Increase the amount of time gradually to allow your body to adjust to the heat.

6. Stay hydrated. Drink a minimum of 3 quarts of fluid per day and increase this to 4 or 5 quarts if you will be exerting yourself. If you will be exercising vigorously or sweating a lot, water alone is not enough. You'll need a sports drink with electrolytes'about 1 quart for every hour of exercise.

7. Avoid amphetamines, antihistamines, anti-depressants or other drugs that affect your body's basic functions.

Tips & Warnings

• Thirst is not a reliable indicator of heat stress. Follow the advice in step 6 and note that dark or scant urine indicates that your body needs more fluids.
• Children, the elderly and people with endocrine or skin diseases are especially susceptible to heat-related illnesses.
• If someone is exhibiting signs of a heat illness (muscle cramping, tiredness, a headache, dizziness, nausea or heavy perspiration), get him or her to a cooler place immediately. If a person exhibits vomiting, diarrhea, confusion or disorientation, hot and red or cool and clammy skin, elevated body temperature, an increased heart or respiratory rate, or seizures, seek medical help immediately. Heatstroke is potentially fatal.
• This information is not intended as a substitute for professional medical advice or treatment.

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on 11/22/2005 When working outdoors or jogging in summer heat, I wet a heavy sweatshirt with cold tap water, wring it out and put it on. Sure, the top of your shorts will get wet, but you will have personal air conditioning until the shirt dries (half an hour to an hour).