Tips to avoid heat exhaustion, heatstroke AgriLife Extension experts warn outdoor activity requires greater precautions in heat.
As summer temperatures increase, so does the threat of a heatrelated illness. To help reduce this risk, Texas A&M AgriLife Extension Service experts offer tips on how to keep your cool and stay safe in the heat.
“Heat exhaustion can occur when the body heats up faster than its ability to cool down,” said Mike Lopez, DrPH, AgriLife Extension specialist in family and community health, Bryan-College Station. “It is the body’s response to excessive loss of water and salt, which can cause symptoms like heavy sweating, faintness, dizziness, fatigue, rapid pulse, headache and nausea.”
Heat exhaustion, heatstroke can be serious Without prompt treatment, Lopez said heat exhaustion can lead to heatstroke, a lifethreatening condition. Heatstroke occurs when the body reaches a temperature of 104 degrees or higher.
“Some symptoms of heatstroke are confusion, altered speech, nausea or vomiting, rapid breathing, and a racing heartbeat,” he said. “We recommend everyone, especially if they are at a high-risk for heat-related illness, be aware of the symptoms of heat stress, especially heat exhaustion and heatstroke.”
Heatstroke requires emergency treatment. Left untreated, it can quickly damage your brain, heart, kidneys and muscles. The damage worsens the longer treatment is delayed, increasing your risk of serious complications or death.
Here are some precautions these and other experts offer for anyone headed outside during the hottest months of the year: Pace yourself and reduce activity during the hottest parts of the day Avoid strenuous activity in hot weather. Drink plenty of fluids and rest frequently in a shady or cool spot. Be mindful of the heat index and schedule more intense physical activities for the morning or evening.
Get acclimated to the heat Limit the amount of time spent working or being active in the heat until you’re conditioned to it. This is especially important for people not used to hot weather.
Wear loose-fitting, lightweight clothing Your body doesn’t cool properly when wearing excess clothing or clothing that fits tightly. Quickly cool down by drenching clothing with cool water.
Protect against sunburn Protect yourself outdoors with a widebrimmed hat, sunglasses and sunscreen because sunburn can reduce the body’s ability to cool. Protect your skin using an SPF 30 or greater sunscreen applied generously. Reapply every few hours afterward, especially if you are swimming or sweating a lot.
Drink plenty of fluids Stay hydrated to help your body sweat and maintain body temperature. During outdoor activity or work, keep a drink with electrolytes handy to help replenish fluids, salt and other substances lost through sweating.
Take extra precautions with certain medications If you take medications, ask your doctor or a health care professional if their side effects might affect your ability to stay hydrated and/or dissipate heat.
Be extra cautious if you’re at increased risk for heatstroke “Summer should be a time for having outdoor fun and enjoying the warmer weather,” Kellstedt said. “But you need to listen to your body when it tells you it’s too hot and take the necessary precautions to reduce the risk of heat exhaustion or heatstroke.”