Important Tips to Avoid Heat Related Illness
Follow these tips to prevent heat-related illness problems.
Stay Well Hydrated:
The most important thing you can do is to drink plenty of fluids. It's best to drink water and sports drinks like Gatorade. Don't wait to drink until you're thirsty, by then you're already getting dehydrated. Drink between 16 and 32 ounces each hour if possible. Sip drinks, don't chug them. Avoid alcohol, heavily caffeinated beverages, and sugared drinks since these cause you to lose more fluids. A regular output of clear urine is a good sign of adequate hydration.
Keep Alert for Overheating:
Pay attention to how you feel. If you start feeling nauseous, develop a headache, feel flushed and red, have abdominal or leg cramps, or are sweating heavily, then it's time to take a break. Find shade, drink water, and relax until you feel better. A wet cloth on your forehead helps cool you too.
Replace Salts and Minerals:
As you sweat you'll be losing essential salts and minerals which need to be replaced to maintain good performance and avoid heat problems. A good sports drink containing electrolytes replaces these. You can also try carrying electrolyte pills which can be added to water. Avoid salt pills unless prescribed by your doctor. Sometimes salty snacks like chips help too.
Dress for Heat:
It's best to wear loose, light-colored (absorbs less heat) clothing that allows sweat to evaporate. Always wear a hat to keep the top of your head cool. I'm amazed at the number of climbers and hikers that I see out in the mid-day sun without proper head protection. A hat keeps you cool. While you're at it, rub protective sunscreen on your arms, legs, back of your neck, and face to avoid painful sunburn and future skin cancer.
Sunburns:
Sunburns are a type of heat-related illness. One of the most common symptoms is when the skin becomes red. It could be very painful and usually warm after being in the sun. Sunburn damages the skin and could lead to more serious illness. Bathe the sunburn areas with cool water. See a doctor if the sunburn affects an infant younger than one year old or if the victim has a fever, blisters or severe pain. Use moisturizing lotion on sunburns; do not use salve, butter or ointment. Do not try to break any blisters. Try to stay out of the sun for some time after getting burned.
Hopefully these tips will help you to prevent heat-related illnesses.
Related Information
How to Protect Your Eyes from Sun Damage
How to Determine the Severity of a Burn
