Heat exhaustion and heatstroke happen when the body gets too hot and cannot cool itself down again. When this happens, heat exhaustion, which is characterized by heavy sweating, dizziness, nausea and dehydration, can progress quickly into heatstroke, which is characterized by a cessation of sweating, a temperature over 104 degrees Fahrenheit, coma and eventually death. The two are closely related and merely differ in the degree of severity. Physical exercise and hot weather can contribute to the development of these heat-related illnesses. Prevention of both heatstroke and heat exhaustion is fairly simple and highly effective.
Step 1
Avoid strenuous activity when outdoors in hot weather. If you have to work outdoors, choose times when it is a bit cooler, such as in the early morning before 10 a.m., or in the evening after 6 p.m. Take frequent breaks in a shaded or cool area.
Step 2
Stay hydrated. In warm weather, it's a good idea to drink something even before thirst kicks in. The best things to drink to avoid heat exhaustion and heatstroke are water or sports drinks that replenish sodium lost through excessive sweating. Continue drinking throughout the day, aiming for a glass of liquid every 15 to 20 minutes. Avoid alcoholic drinks, caffeinated drinks or anything that is extremely cold. When using the restroom, check the color of your urine to determine how well hydrated you are. Yellow urine indicates some degree of dehydration, while clear urine means you are drinking enough to avoid becoming dehydrated.
Step 3
Dress appropriately for the weather. Wear loose, lightweight clothing. Light colors are also better at keeping the body cool than darker colors. If spending a lot of time in the sun, a hat, visor, sunglasses or umbrella may be necessary. Sunscreen should be applied to protect the body from the sun.
Step 4
Keep cool. Air conditioning is preferable to fans. Move to a shady or air-conditioned location at the first sign of heat exhaustion. People without access to home air conditioning may need to go to a public place, such as a mall or coffee shop, to sit in the cool air for a while. If no air-conditioned place is available at all, try taking a cool shower or bath to lower body temperature and prevent heat exhaustion.
Step 5
Talk to your doctor about any medications you are taking and how they affect the body in warm weather conditions. Antidepressants, beta blockers and diuretics are a few commonly prescribed drugs that may make someone more prone to developing heat exhaustion or heatstroke.
