How To Prevent Heat Exhaustion

Heat exhaustion can be prevented, especially when you know the signs and symptoms. If possible, try to have a buddy keeping an eye on you in case you do not recognize the symptoms of heat related illness early enough.  Watch for the following signs and symptoms of heat exhaustion:

• Excessive sweating, much heavier than usual for the individual
• Nausea and/or vomiting
• Headache
• Dark colored urine (indicating dehydration)
• Confusion
• Fainting, dizziness
• Rapid heart beat
• Increased body temperature (seems like a low grade fever)
• Weakness or fatigue
• Excessive thirst

Because of the dangers of heat related illness going quickly from heat stress to heat exhaustion to the extremely dangerous heat stroke, it's much safer to avoid strenuous physical activity during the hottest part of the day.  Know the signs and symptoms of heat exhaustion and heat stroke so that you can recognize when someone is in trouble.  You can also try these suggestions for preventing heat related illness. 

• Get out of the heat.  The most obvious way to prevent heat exhaustion is also the most important.  Get indoors into air conditioning or in front of a fan, but definitely out of the heat and sun.  The hot sun, hot temperatures and high humidity can keep increasing your body temperature.  High humidity interferes with the body's ability to cool itself by sweating.
• Keep hydrated.  Drink sports drinks to replace essential electrolytes, if you've been heavily sweating.  Sweating causes loss of salts and minerals like potassium.  Drink water too, especially if your urine is dark and strong smelling.  Both water and sports drinks like Gatorade should be available when working outside.
• Avoid strenuous physical activity during the hottest part of the day.  Generally speaking,  this can be the hours between 1:00 and 5:00 p.m., depending on your location.  Reserve lawn mowing or jogging for early morning or late evening. 
• Wear light colored clothing outside and cover your head with a hat, if possible.  Try lightweight loose-fitting cotton t-shirts and wide brimmed hats.
• Take frequent rest breaks.  Either step into an air conditioned building or at least find some shade where you can cool down...and keep drinking fluids.
• Avoid alcohol and caffeinated drinks as they can encourage dehydration.  Sports drinks contain the necessary carbohydrates, electrolytes, etc., that our bodies need to keep hydrated.

Heat exhaustion: First aid
Heat exhaustion is one of the heat-related syndromes, which range in severity from mild heat cramps to heat exhaustion to potentially life-threatening heatstroke.

How to Avoid Heat Exhaustion
A lot of athletes exercise in hot weather and sometimes in extreme heat. Signs of heat exhaustion often begin suddenly. The combination of heat, heavy perspiration, and inadequate fluid intake takes away your body's ability to cool itself and your internal temperature starts to rise, sometimes as high as 104°F.

Heat Exhaustion Symptoms and Prevention
Athletes are especially prone to heat exhaustion and other heat illness, such as heat stroke and dehydration, when exercising in hot and humid conditions.

Treating heat exhaustion early can prevent heat stroke. Anyone suffering from heat stress could quickly become a heat exhaustion or heat stroke victim.

• Lower the body temperature by sitting in a cool shower and/or use ice packs to the temples and neck area to help cool the body's core body temperature.  Cooling down the body temperature can help prevent heat related illness from progressing to heat stroke.
• Rehydrate.  Sports drinks are intended to replace water and salts lost through sweating.  Keep cold sport drinks on hand, especially if engaging in strenuous physical activity. 
• Remove any tight and/or extra clothing. 
• Have the person lay down with their legs elevated above the level of their heart.  Rest for at least 30 minutes.  If symptoms do not improve, or worsen, call 911.

Help save a life by taking steps to prevent heat exhaustion.  The steps involved are easy.  Know what they are.  The life you save could be your own!