It is crucial to stay hydrated while performing physical activity in extreme heat and especially at high altitudes.
Heat exhaustion can occur as a combined result of a rising internal temperature and dehydration. Symptoms include nausea, dizziness, muscle cramps, feeling faint, headache, fatigue, and heavy sweating. Heat exhaustion is a serious condition because without early recognition and treatment, it can quickly progress to heat stroke. Heat stroke is a life-threatening medical emergency with a fatality rate of up to 71%.
Heat stroke symptoms: no sweating, vomiting, headache, high body temperatures, rapid heartbeat, and seizures.
Causes and risk factors: age, hot environment, not drinking enough water, drinking alcohol, and health conditions.
Prevention: wear light colored loose clothing, drink plenty of fluids, wear sunscreen, avoid alcohol, wear protection, and take cool showers.
Who is more at risk?
- Children
- Older adults
- People with disabilities
- Athletes
- Outdoor workers
First Aid for Heat Stroke
- Call 911 or get the person to a hospital immediately.
- Get out of the heat and move into a cool place.
- Use a fan to lower temperature.
- Lie down and elevate feet.
- Apply a cold compresses to skin.
- Take off any tight clothing.
- Have victim drink fluids.
What to avoid:
- Coffee, sodas, and energy drinks – These beverages contain caffeine which is a natural diuretic and will amplify dehydration.
- Alcohol – Though alcohol can seem like a staple for fun in the sun, it does cause dehydration. Like caffeine, it pulls water from the body. If you do drink alcohol in the heat, be sure to drink extra water to make up for that water loss.
- Extended periods of time in direct sunlight – Be sure to give yourself a break from direct sunlight. The longer your body is exposed to sunlight, the more dehydrated you will become.
What to go for:
- Water – Water is the #1 way to hydrate! More than half of your body is made of water. Dehydration is your body’s way of telling you to replenish the water you have lost.
- Other hydrating beverages – Coconut water can be a great alternative to sports drinks. Its high electrolyte content makes it naturally hydrating. Fruit infused water is another great hydrating drink that has added flavor without the added sugar.
- Fruits and veggies high in water – Fruits and vegetables that are high in water can help keep you hydrated. Examples include tomatoes, watermelon, strawberries, cantaloupe, grapefruit, lettuce, and cucumbers. Include these types of produce in your summer diet to keep your body sufficiently hydrated.
Whether you are hiking to the summit of a 14er or maintaining your lawn and garden, remember how important it is to stay hydrated during hot weather.