Heat exhaustion and heat stroke are serious heat-related illnesses that can be life-threatening if not treated promptly. They occur when the body loses its ability to regulate its core temperature, often due to prolonged exposure to high temperatures. With heat stroke, the body's core temperature can rise above 104 degrees Fahrenheit, leading to severe symptoms such as confusion, irrational thoughts, and seizures. To prevent heat exhaustion and heat stroke, it is crucial to take precautionary measures, especially during hot weather. This brochure will provide you with essential tips to stay safe and avoid these dangerous conditions.
What You'll Learn
Staying hydrated
Drink plenty of fluids: Water is the best option, but you can also choose sports drinks that contain electrolytes and salt to help replenish what you lose through sweating. Avoid caffeinated and alcoholic drinks, as these can lead to dehydration. It is recommended to drink fluids the day before and the day of physical activity.
Monitor your fluid intake: Ensure you are taking in more fluid than you are losing. Don't wait until you're thirsty to drink, and take drink breaks often during outdoor activities.
Choose appropriate drinks: Sports drinks can be helpful, but be mindful of the sugar content. Drinks with small amounts of sugar, such as Gatorade or Powerade, can provide energy without causing a spike in blood sugar levels.
Avoid sugary and alcoholic drinks: These can cause you to lose more body fluid, leading to dehydration. Instead, opt for drinks that effectively restore body fluids, electrolytes, and salt balance.
Be cautious with cold drinks: While it's important to stay hydrated, very cold drinks can cause stomach cramps. Room temperature or cool drinks are better options.
Seek guidance if needed: If you have a medical condition or are on medication that affects your fluid intake, consult your doctor for advice on how much to drink during hot weather.
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Getting used to the heat
If you work or exercise outdoors in the heat, it is crucial to give your body time to adjust and take precautions. Limit your time in the heat until your body has had a chance to acclimatize. It is recommended to do outdoor activities in the early morning or evening when it is cooler.
Additionally, be mindful of the heat index, which combines the effects of relative humidity and air temperature. When the heat index climbs to 90 degrees or higher, the risk of heat-related illnesses increases significantly. This risk is even higher when in direct sunlight.
Remember, the key to getting used to the heat is to take it slow and give your body time to adjust. Do not overexert yourself, and always listen to your body's signals.
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Maintaining a healthy weight
- Eat more fruits and vegetables: Aim to fill half of your plate with fruits and vegetables at every meal and snack.
- Choose whole grains: Opt for whole-grain breads and cereals whenever possible to help you feel full and satisfied.
- Include a variety of protein sources: Select protein from beans, lentils, nuts, seeds, lower-fat dairy, lean meats, poultry, and fish.
- Eat a variety of healthy foods: Nourish your body with colourful peppers, dark green leafy vegetables, whole grains, legumes, tofu, lower-fat dairy, lean meat, and nuts (in moderation).
- Read nutrition labels: Assess the amount of calories, saturated fats, sugar, and salt in a product, as well as the inclusion of healthy nutrients such as protein, fibre, vitamins, and minerals.
- Avoid highly processed foods: These are typically high in saturated fat, sugar, and sodium. Examples include processed meats, fried foods, frozen meals, and snack foods.
- Stay hydrated: Drink lots of water throughout the day. Choose lower-fat milk and avoid sugary drinks, fruit juice, and excessive alcohol consumption.
- Practice portion control: Avoid oversized portions and second helpings. Use smaller plates and fill your plate with a balanced mix of vegetables, whole grains, and protein.
- Eat regularly and mindfully: Aim for three meals and two healthy snacks spaced throughout the day. Eat breakfast, savour your food, and make mealtimes a social activity.
- Be physically active: Engage in at least 150 minutes of moderate to vigorous-intensity physical activity per week. A 30-minute brisk walk each day can help with weight loss and long-term weight management.
Remember, achieving and maintaining a healthy weight is about making small, sustainable changes. Aim for gradual and consistent progress, as it is healthier for your heart and more maintainable in the long run.
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Wearing appropriate clothing
Fabric and Fit
Opt for lightweight, loose-fitting clothing made from breathable fabric. This allows for airflow and air movement, aiding in cooling your body. Avoid wearing excess clothing or tight-fitting garments, as they can hinder your body's ability to cool down properly.
Colour
Choose light-coloured clothing as it reflects heat better than dark colours, which absorb heat.
Upper Body
The upper body tends to sweat more than the lower half, so it's essential to wear loose-fitting tops that allow for air circulation. Long-sleeved shirts can provide coverage and protect against sunburn, but ensure they are made from lightweight fabric to promote airflow.
Headwear
Protect your head, neck, and face from the sun's rays by wearing a wide-brimmed hat with attached fabric. Ensure the hat allows for good ventilation to help cool your body.
Sun Protection
In addition to clothing, don't forget to protect your skin from the sun. Apply sunscreen with a sun protection factor (SPF) of at least 30, and remember to reapply it every two hours or more often if you're swimming or sweating.
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Being cautious if you're unwell
If you are unwell, it is important to be cautious and take extra care to avoid heat stroke and heat exhaustion. Infections such as the flu can cause your body temperature to spike, so be mindful of the amount of time you spend outside and exercising for a couple of weeks after recovering from an illness.
If you are experiencing any symptoms of heat exhaustion, such as excessive sweating, dizziness, nausea, vomiting, headaches, or a rapid heartbeat, it is important to act quickly. Move to a cool place, remove any unnecessary clothing, and drink plenty of fluids. If you are helping someone else, you can help them cool down by spraying or sponging them with cool water and fanning them. Cold packs, wrapped in a cloth and placed under the armpits or on the neck, can also help. If you are experiencing heat exhaustion, you should start to feel better within 30 minutes. If your symptoms persist or worsen, seek medical attention.
Heat stroke is a severe medical emergency that requires immediate attention. Symptoms include a body temperature of 104°F or higher, confusion, aggression, and an inability to sweat. If you or someone you know is experiencing these symptoms, call 911 or go to the nearest emergency room.
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