The summer months are time to enjoy sports and outdoor hobbies like gardening; however, too much of a good thing can lead to heat exhaustian if not careful. In fact, one of the biggest potential dangers in the summer is heat-related illness. These can occur when the mercury rises and we participate in outdoor activities. Heat stroke is perhaps the best known type of heat-related illness, but heat exhaustion is more common. By knowing the signs of heat exhaustion and how to prevent it, we can greatly reduce our chances of the more serious heat stroke.
Signs of Heat Exhaustion
Heat exhaustion may occur when one has been working or exercising outdoors in hot weather, or when one has been exposed to high temperatures for several days. The very young, the elderly, those on certain medications, and those with high blood pressure are most susceptible, but it can happen to anyone. The symptoms include:
- Heavy sweating
- Muscle cramps
- Weakness or fatigue
- Headache
- Dizziness
- Nausea or vomiting
- Fainting
- Rapid pulse and respiration
- Dark urine
Preventing Heat Exhaustion
A few simple precautions can help us prevent heat exhaustion. Some of these are:
- Stay indoors in the air conditioning on very hot days if possible. This is especially important if the heat index is above 90 degrees Fahrenheit.
- Drink plenty of water. Cut down on caffeine, and avoid alcohol when it is hot out.
- Wear lightweight, light-colored clothing.
- Try to complete strenuous activities before 10:00 a.m. or after 6:00 p.m.
- If you must work or exercise outside when it is hot, take frequent breaks. Be sure to stay well hydrated before, during and after your activity.
- Stay in the shade as much as possible. It won’t eliminate the danger from the heat, but it will keep you a few degrees cooler than if you were in the sunlight.
The best cure is prevention. One remedy is to drink sage tea regularly. Sage tea is an old remedy for perfusive sweating and hot flashes, but don’t drink it over ice. For sunburn, soak a towel in black tea and apply it to the affected area. The tannins in the tea are great at relieving sunburn. To relieve heat rash, put oatmeal into a food processor until it turns into a powder. In the bath it will turn milky and dissolve instead of settling to the bottom. Colloidal oatmeal helps bring the skin’s pH back to normal levels — taming the need to itch.
If You Have Symptoms
If you notice any of the symptoms of heat exhaustion, it is important to get cooled off quickly. Sit or lie in a cool, shady place and drink plenty of fluids. Water is best, and alcohol should not be consumed. If possible, take a cool bath or shower.
If your symptoms get worse once you’ve attempted to cool off, or they last longer than 30 minutes to an hour, prompt medical attention is warranted. Heat exhaustion can progress to heat stroke even if you’re no longer in the heat.
It’s important to take the dangers of being active in hot weather seriously. Heat exhaustion is unpleasant, and it can lead to a potentially life-threatening situation. By making a few adjustments to your plans and routine, you can greatly reduce your risk.
I think the tip where you say to jump into the shower or bath is a fantastic one. I know there were a couple situations growing up where your either too busy working or playing around to get adequately hydrated. It’s not until its too late when you notice that you need to cool down and get some fluids. I find that water is great (obviously) but powerade/gaterade helps too!
I’ve tried Sage tea and as you say above it works well for flashes. I didn’t know about using tea for sunburns, will definitely keep that in mind the next time that happens. I usually burn on the top of my head and I don’t like putting lotions on my head and hair. thanks for the advice.
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If it’s really hot outside and you have access to water I’d suggest soaking the shirt in water and wearing it. By doing so the soaked shirt is doing what your body would naturally do which is sweat. This way though your not using the water from your own body and prevents you from from exhaustion and needing to seek medical attention. Of course another choice other than working and playing outside is to hit up a spa to relax.
It’s not until its too late when you notice that you need to cool down and get some fluids.
One thing to keep in mind for cooling off with excessive body heat is that you really want to focus on cooling off your blood. I know this sounds a little weird but that is where you will be able to regulate your heat the most. So look at cooling of points with major arteries, such as your neck or wrists. Even room temperature water can be very effective at this.
Very useful tips to avoid heat exhaustion…It’s very important to keep the above points in mind before going out in the sun especially in summer…
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We must take great care of our skin while going out in sun as its harmful radiations may damage our skin. I found your blog really great, full of quality resource and information. Thanks a lot for this wonderful post. Keep writing.
I often hire contractors and landscapers when I rehab residential real estate. This was a good reminder for me to be considerate of outdoor workers. I’ll make sure they know that taking frequent breaks and drinking lots of water is part of their job!