Ways to Stay Cool – Preventing Heat Exhaustion

Heat exhaustion is a temperature-linked illness that can happen after you’ve following the exposure to high temperatures, and it commonly occurs with dehydration.

There are two different categories of heat exhaustion:

Water depletion. Symptoms include excessive thirst, headache, weakness, and loss of awareness.
Salt depletion. Signs encompass nausea and vomiting, dizziness, and muscle cramps.
However heat exhaustion tends not to be as critical as heat stroke, it not a condition that you should take lightly. Without medical/wellness intervention, heat exhaustion can advance to heat stroke, which can damage the brain and other important organs, and even lead to death.

Symptoms of Heat Exhaustion
The most common signs and symptoms of heat exhaustion include:

  • Confusion
  • Dark-colored urine (a sign of dehydration)
  • Dizziness
  • Fainting
  • Fatigue
  • A headache
  • Nausea, vomiting, or diarrhea
  • Muscle or abdominal cramps
  • Profuse sweating
  • Pale skin
  • Treatment for Heat Exhaustion
    Rapid heartbeat
    If you, or someone else, has signs of heat exhaustion, it’s imperative to immediately get out of the heat and rest, optionally in an air-conditioned area. If you can not get inside, try to find the closest cool and shady place.

Other recommended strategies include:

  • Take a cool shower, bath, or sponge bath.
  • Remove any tight or unnecessary clothing.
  • Drink plenty of fluid (avoid caffeine and alcohol).
  • Apply other cooling precautions such as fans or ice towels.
    If such techniques fail to produce relief within 15 minutes, seek emergency medical help since untreated heat exhaustion can progress to heat stroke.

After you’ve recovered from heat exhaustion, you’ll presumably be more susceptible to high temperatures during the ensuing week. So it’s best to bypass hot weather and vigorous exercise until your physician tells you that it’s safe to continue your normal activities.

Heat Exhaustion Risk Factors
Heat exhaustion is heavily correlated to the heat index, which is a measure of how hot you feel when the consequences of relative humidity and air temperature are coupled. A relative moisture and humidity of 60% or more hinder sweat evaporation, which inhibits your body’s capacity to cool itself.

The risk of heat-related sickness significantly increases when the heat index climbs to 90 degrees or higher. So it’s essential — especially during heat waves — to pay close attention to the recorded heat index, and also to understand that the heat index increases to even higher levels when you are standing in full sunshine.

If you live in an urban area, you may be particular prone to form heat exhaustion during a lengthy heat wave, particularly if there are stagnant atmospheric situations and poor air quality. In what is perceived as the “heat island effect,” concrete and asphalt store heat throughout the day and only slowly release it at night, ending in higher nighttime temperatures.

Other risk factors associated with heat-related illness include:


Age. Children up to age 4 and Infants, as well as adults over age 65, are especially vulnerable because they adjust to heat more gradually than other individuals.
Certain health conditions. These include being underweight or obesity lung, heart, kidney disease, alcoholism, diabetes, high blood pressure, mental illness, sickle cell trait, sunburn, and any conditions that produce a fever. People with diabetes are at higher risk of emergency room visits, hospitalization, and death from heat-related illness and can be especially likely to minimize their risk during heat waves.
Medications. These include some medicines in the subsequent classes: sedatives, diuretics, stimulants, tranquilizers, blood pressure and heart medications, and remedies for psychiatric conditions.
Check with your physician to see if your health conditions and medicines are likely to impact your ability to cope with excessive heat and humidity.

Preventing Heat Exhaustion
When the heat index is high, Its recommended staying inside in air conditioning. If you have to go outdoors, you can limit heat exhaustion by taking these steps:

Wear lightweight, loose-fitting clothing, light-colored and a wide-brimmed hat.

Remember to wear a sunscreen with an SPF of 30 or more.
Drink extra fluids. To prevent dehydration, drink plenty of fruit juice and water, or vegetable juice per day. Dues to heat-related illness resulting in salt depletion, it may be prudent to substitute an electrolyte-rich sports drink for water throughout periods of excessive heat and humidity. Ask your physician about the best types of fluid and how much you should be drinking.
A general suggestion recommendation for those doing moderate- to high-intensity activity is to drink 17 to 20 ounces of fluid two to three hours before exercise, and contemplate adding another eight ounces of water or sports drink before exercising. While exercising, you should drink another seven to ten ounces of water in 20-minute intervals, even if you don’t feel like you are thirsty. Also, drink another 8 ounces within a half hour after exercise. Take additional care when exercising or working outdoors.
Avoid fluids comprising either alcohol or caffeine, because both elements can make you lose more fluids and worsen heat exhaustion. If you have epilepsy. Kidney, heart, or liver disease, are on a fluid-limited diet or have a issues with fluid retention, check with your physician before increasing liquid intake.

Preventing Heat Stroke

Health Life Media Team