Many of us look forward to the warm summer months after planning adventures all winter, but like anything else, too much of a good thing can be bad sometimes. But not to worry, heat-related illnesses (like heat exhaustion) are preventable! Learning the danger signs, symptoms and interventions can aid in averting problems.
Prevention is Key
Try to avoid the sun between 11 a.m. and 3 p.m. and it’s always good practice to stay well-hydrated. Excess alcohol use can cause dehydration and affect your body’s ability to regulate your body temperature, so watch what you consume. Wearing light-colored, loose fitting clothing, always using sunscreen and exercising early in the morning or after the sun goes down are smart strategies.
Check the projected heat Index of your campground/scheduled time of camping when scheduling and planning activities. The heat index is the “real feel,” or the level of discomfort a person feels as a result of the temperature and humidity. This can help you avoid planning activities that may not be weather appropriate. Take precautions when the heat index is 91 degrees or higher.
Go swimming, spray yourself with water and/or wear neck gators soaked in water. Wear athletic wear that promote evaporation of sweat. It is the actual evaporation of moisture that lowers your temperature. Bring a tarp with a Mylar coating, to create your own shade. Position it with the shiny side up to reflect more of the heat back to the sky. You can also carry an umbrella to shade yourself.
You can easily enjoy the summer season and all the joys and adventures it brings, as long as you plan ahead and take care of yourself.
Risk Factors
Some people are more at risk than others in extreme heat. Those who are very young (infants and children younger than age 4) and older adults (those over than 65) have a greater risk of heat exhaustion. Certain medicines (such as beta blockers, antihistamines, antipsychotics, tranquilizers, diuretics), as well as serious long-term illnesses, can make heat issues more acute. Take extra precautions if you or your family falls into these categories.
Signs of Heat Exhaustion
- Cold, clammy, pale skin
- Dizziness
- Drop in blood pressure when standing
- Excessive sweating
- Fatigue
- Faintness
- Weak, rapid, thready pulse
- Nausea and/or vomiting
- Headache
- Being very thirsty
- Cramps in arms, legs, stomach
- High temperature
What to Do
- Get out of the sun
- Move to a cool place
- Remove unnecessary clothing
- Loosen tight clothing
- Apply cool wet cloths to skin
- Take a cool bath
- Apply cold packs
- Fan the skin
- Drink cool fluids with electrolyte replacements
Seek medical help if symptoms worsen or do not improve quickly
This article by Dr. Patricia Ellison was originally published in Girl Camper Magazine.
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