How to Beat the Heat

July 29, 2015

 

Lately, the temperatures have been about three degrees less than actually being in hell. However, we can find some relief by adhering to a few heat illness tips.

 

If you are engaged in physically demanding sports participation or job tasks outdoors during a heat wave or hot conditions indoors, you must drink plenty of fluids to replace the fluids that you are losing by sweating. If you’re sweating continuously, you may require 16 to 32 ounces of water every hour. Only use sports drinks as a supplement to replace lost body fluids.

 

Failure to properly hydrate your bodies could lead to the following progressive heat illnesses.

 

Heat Stress:

  • High temperature and humidity

  • Direct sun or heat

  • Limited air movement

  • Physical exertion

  • Poor physical condition

  • Some medicines; which might make you lose fluids such as diuretics

  • Inadequate tolerance for hot workplaces

Heat cramps is the first sign of heat illness may be cramps in the shoulder, stomach, calves or thighs. These painful cramps can be relieved by resting in a cool area and drinking water or sports drinks, preferably water.

 

Heat Exhaustion:

 

Symptoms of Heat Exhaustion:

  • Headaches, dizziness, lightheadedness or fainting

  • Weakness and moist skin

  • Mood changes such as irritability or confusion

  • Upset stomach, nausea or vomiting

Anyone experiencing these symptoms should be taken to a cool area, given fluids and ice packs, or placed in front of a fan. A person who vomits from heat exhaustion may need IV fluid treatment in the hospital.

 

Heat Stroke:

  • Dry, hot skin with no sweating

  • Mental confusion or losing consciousness

  • Seizures or convulsions

This person may act confused or delirious, or have seizures as the body temperature climbs to potentially fatal levels. Victims of heat stroke must be given emergency treatment in hospital. Even with treatment, they might not survive.

 

How to Prevent Heat Stress:

  • Know the signs and symptoms of heat-related illnesses; monitor yourself and coworkers

  • Block out direct sun or other heat sources

  • Use cooling fans and air-conditioning; rest regularly

  • Drink lots of water; about 1 cup every 15 minutes

  • Drink fluids when your urine is darker than normal

  • Wear lightweight, light colored, loose-fitting clothes

  • Avoid alcohol, caffeinated drinks, or heavy meals

  • Work out in the cooler part of the evening

  • Use cooling vests and bandanas

  • Pace yourself

  • Cover your head with a hat

Recognize the heat illness tips that I’ve given. Your co-worker, team mate, friend, and you are at risk to high temperatures. Be cool Against All Odds because Failure is Not an Option.

 

 

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