Ways & How

how to avoid heat exhaustion

how to avoid heat exhaustion

It has already happened that a very conditioned athlete dropped dead in the middle of a sunny field. Everyone is prone to heat exhaustion when you underestimate the power of the sun. Heat exhaustion is caused by a depletion of fluids. There will then be a subsequent rise in body temperature when becoming exhausted by the heat. It can lead to shock, seizures, or deadly heatstroke. You must be very careful with how to avoid heat exhaustion. Do not ignore these warnings:

  1. Do outdoor activities in the early morning or just before sundown to eliminate your risk for heat exhaustion. It is very obvious when the environmental temperature is too high. It will be very hot and humid. Do not add more discomfort by going out there in the open without any protection.

  2. Regulate your fluid intake. Do not wait until you are thirsty to drink water. Dehydration has already been setting in when you are already desperate for a drink. You should be pumping up your body with lots of fluid before exercising or prior to sun exposure.

    Supplement your body with sports drinks to bring back the lost salt and minerals after perspiring. Avoid drinking fluids that can dehydrate you. These exacerbating drinks include coffee and alcohol.

  3. Do not fill your body up with sweet beverages. You can lose more fluids if you do that. Very cold drinks can also cause cramping for your stomach when ingested under extreme heat. Water at room temperature is the best remedy.

  4. Do everything in moderation. If you are used to staying indoors, whether at home or at work, do not linger in the sun during weekends. Make use of cooling devices while in a secluded place. It must be well ventilated. Electric fans or air conditioning units will alleviate the discomfort. Remain in cooler public places like in the movies or the malls if you really want to spend some time outside of the house.

  5. Cover your body with clothing that is appropriate for the sunny season. The so-called “breathable fabrics” are more comfortable when the weather is hot. Light colors and loose-fitting outfits can also add a lot of comfort. Wear a hat or cover your head with a scarf or handkerchief to avoid direct exposure to the sun. The head is very sensitive to heat. You can feel the irritation immediately as your face turns red.

  6. Apply heat remedies to cool down. Place cool compresses on your neck, chest, or head or have a quick shower when it’s getting too humid. Splashing water on your face can cool you down faster than immersing yourself in a bathtub because evaporation is faster that way. You can also give yourself a sponge bath whenever you feel like it.

  7. Eat watery fruits and vegetables for more nutrients and minerals. Citrus fruits high in Vitamin C are great choices. They can also prevent ailments common during sunny weather. This is also the time to stop smoking. It constricts blood vessels and impairs the body’s ability to properly adapt to the heat.

It is very dangerous to ignore how to avoid heat exhaustion. Seek medical help when you see heat exhaustion symptoms like having trouble in walking, dizziness, nausea, disorientation, and agitation from other people. Do not force water into the throat of the affected person because drowning from it is a serious complication. It is devastating losing someone we love this way because this condition is easily preventable. We just have to balance ourselves with the provision of the Mother Earth. If we care enough for ourselves, these guidelines are not too much of a burden. They can even make our lives more pleasurable if we know how to appreciate nature and live harmoniously with it.


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