Get Outdoors - Prevention: Avoid Heat Illness

Humans do not tolerate heat exposure very well. Once heat illness has occurred, it can rapidly become life-threatening. Every effort should be directed at prevention.How to prevent heat-related illnesses.

1. Avoid dehydration.

Drink 1 pint of liquid 10 to 15 minutes before beginning vigorous exercise.
Drink at least 1 pint to 1 quart of liquid with adequate electrolyte supplementation each hour during heavy exercise with sweating in a hot climate.
Persons outdoors should consume at least 3 quarts of fluid each day to replenish fluid lost through urination, exhaled moisture, skin evaporation, and defecation. With moderate activity, increase to at least 4 to 5 quarts.

2. Avoid coffee, tea, and alcohol-containing beverages. They cause increased fluid loss through excessive urination (diuretic effect).

3. Sodium andamp; potassium supplements.

You may supplement the normal daily diet during times of extreme sweating (greater than 1/2 to 1 quart per hour) with 5 to 10 grams of sodium (normal daily dietary intake is 4 to 6 grams; most adults would be fine with 1 to 3 grams) and 2 to 4 grams of potassium.
Supplemental salt is advised when weight loss from sweating exceeds 5 pounds in a single session, particularly early in the acclimatization period when salt losses in sweat are great.
Consume 1/2 gram (1/10 teaspoon) of sodium chloride (table salt) with a pint of water for each pound of weight loss over 5 pounds.
Eat potassium-rich vegetables and fruits, such as broccoli and bananas.

4. Wear appropriate clothing. Dress in lightweight, absorbent layers so that clothing can be added or shed as necessary. Wear a loosely fitted, broad-brimmed hat.

5. Towel off the face and scalp frequently, as 50% of sweating occurs from these areas. Remove headgear when possible in order to allow evaporation from the head.

6. Keep out of the sun on a hot day. Resting on hot ground increases heat stress. If you must lie on the ground, dig a shallow (a few inches) trench to get down to a cooler surface.

7. Encourage rests and fluid breaks. Insufficient rest contributes to an increased risk for heat illness.

8. Condition yourself for the environment. Gradual increased exposure to work in a hot environment for a minimum of an hour a day for a period of 10 days will allow you to acclimatize. More time spent in the heat hastens the process.

Obesity and lack of conditioning contribute to an increased risk for heat illness.

9. Be watchful of the very young and very old. Their bodies do not regulate body temperature well and can rapidly become too hot or too cold. Do not bundle up infants in warm weather.

10. Avoid taking drugs that inhibit the sweating process (e.g., atropine, antispasmodics, anti-motion sickness), diminish cardiac output ("beta blockers"), disrupt certain features of physiologic activity (antidepressants, antihistamines), increase muscle activity (hallucinogens, cocaine), or that promote dehydration (diuretics).