There are several heat-related illnesses or syndromes, from simple heat cramps through dangerous heat exhaustion to potentially fatal heatstroke.
They key is to recognize them and stop them before they progress.
If you have been exercising vigorously in the heat and feel excessively dehydrated, tired, and sweaty that’s the early stage.
How to avoid heat Exhaustion
- Layer your clothing. This allows you to remove or add layers as needed to regualte your temperature.
- As you get warm, take off layers.
- Stay hydrated. Drink plenty of water, frequently sipping it throughout the day.
- Do not overexert yourself in the heat. This may sound silly or impossible—we often go hiking on hot summer days. The keys is to pace yourself and not over-exert. It is important to keep that in mind and not push too hard when it is really hot out.
- Keep an eye on each other. Pay attention to the well being of the person on either side of you and everyone has at least three people watching out for them (themselves and two others). Also, since confusion and reduced cognitive abilities are symptoms of many outdoors-related ailments and illnesses, you are never the best judge of how sick you might be.
Signs of heat exhaustion
- Feeling faint or dizzy
- Headache
- Heavy sweat on clammy skin
- Flushed (reddish) face
- Weakness
- Muscle cramps
- Nausea or vomiting
- Week, rapid pulse
How to treat heat exhaustion
- Move the person into a shady area (preferably into air-conditioning).
- Remove layers, especially heavy or tight clothing.
- Have them lie down and elevate their legs slightly (rest their feet on a pack or something).
- Have them drink cool water (or anything uncaffeinated).
- Fan them and sponge their skin with cool water.
- CALL 911 IF THEIR CONDITION DETERIORATES (especially for fainting, seizures, or a fever of over 104F)