If you are exposed to heat and humidity for long periods without drinking fluids, your core body temperature may increase to dangerous levels. This can lead to heat exhaustion and, if left untreated, a more serious condition called heat stroke. Exercising or working outside are common conditions that lead to heat exhaustion because of the strenuous activity level associated with them. Preventing and treating heat exhaustion is accomplished by consuming certain foods, drinks, vitamins and minerals, and taking other preventative measures.
Symptoms
If you develop heat exhaustion, specific body signals indicate you should seek cooler temperatures and replenish your fluids. Excessive sweating, for example, is your body's attempt to cool itself down to a normal temperature. Heat exhaustion may also cause fatigue, headache, pale skin, clammy skin, increased thirst, dizziness, nausea, vomiting and muscle cramps, the University of Maryland Medical Center reports. More serious symptoms include increased heart beat, weak pulse, fainting and low blood pressure. If you experience any of these symptoms while outside in the heat, call your doctor or head to the emergency room immediately.
Beverages for Heat Exhaustion
If you experience heat exhaustion, the most important thing to do is replenish your fluids so your body can begin to cool down. Water and sports drinks should be consumed because they will rehydrate you. Do not drink alcohol, caffeinated beverages such as soda or drinks with caffeine. Sip cool water or sports drinks, but avoid icing them, the University of Maryland Medical Center recommends.
Foods for Heat Exhaustion
Heat exhaustion causes your body to lose vital nutrients, including potassium and sodium. Replacing these nutrients following a bout of heat exhaustion may help you feel better and will also help your body return to normal. Once any nausea or vomiting has subsided foods rich in potassium can be consumed. Bananas, apricots, watermelon and avocados are some healthy choices. Salty snacks, such as pretzels, popcorn or nuts can help replenish your sodium level. High water content foods, such as watermelon, celery and cucumbers, can help replenish your fluid levels, as well as your nutrient levels.
Prevention
Staying physically fit and regularly eating a healthy diet may help reduce your risk of suffering from heat exhaustion. Maintaining good health goes a long way towards keeping your fluid levels normal so you are less likely to suffer the ill effects of hot and humid weather. Drinking plenty of fluids, wearing loose clothing and staying inside during the hottest parts of the day can also help prevent heat exhaustion.
References
- University of Maryland Medical Center; Heat Exhaustion; August 2010
- MayoCinic.com; Heat Exhaustion; November 2009
- "Nutritional Sciences: From Fundamentals to Food"; Michelle McGuire and Kathy A. Beerman; 2009
