The
heat and humidity we're having this summer is INSANE. I can't remember it ever
being this hot and humid! In this kind of weather, it's so easy to get
dehydrated, heat exhaustion, or worse, heat stroke. My father almost completely
collapsed from heat exhaustion a day back. We had to call the ambulance and
everything. Being certified in First Aid, I recognized his symptoms and knew
what to do until the ambulance came. You may not. Thus I'm writing this article
to tell you how to prevent heat exhaustion, and what to do if you or a family
member gets it. Please remember, heat exhaustion if untreated, can lead to heat
stroke, which can be FATAL. Which means that you can DIE from your body being
overheated.
What is heat exhaustion?
Heat exhaustion happens when your body overheats. Heat exhaustion
can begin suddenly, usually after working or playing in the heat, perspiring
heavily or being dehydrated. It's one of three heat-related syndromes,
with heat cramps being the mildest and heat stroke being the most severe.
Causes
of heat exhaustion include exposure to high temperatures, particularly when
combined with high humidity, and strenuous physical activity.
Symptoms of heat exhaustion:
- Faintness or dizziness
- Nausea or vomiting
- Heavy sweating often accompanied by cold, clammy skin
- Weak, rapid pulse
- Pale or flushed face
- Muscle cramps
- Headache
- Weakness or fatigue
What
to do if you see someone that has heat exhaustion:
Untreated,
heat exhaustion can lead to heat stroke, which is a life-threatening condition.
If you suspect heat exhaustion, take these steps immediately:
- Move the person out of the heat and into a shady or air-conditioned
place.
- Lay the person down and elevate the legs and feet slightly.
- Remove tight or heavy clothing.
- Have the person drink cool water or other non-alcoholic beverage
without caffeine.
- Cool the person by spraying or sponging with cool water and
fanning.
- Monitor the person carefully.
Call
999 or your local emergency number if the person's condition deteriorates,
especially if he or she experiences:
- Fainting
- Confusion
- Seizures
- Fever of 104 F (40 C) or greater
What is heat stroke?
Heat
stroke is a condition caused by your body overheating, usually as a result of
prolonged exposure to or physical exertion in high temperatures. This most
serious form of heat injury, heat stroke can occur if your body temperature
rises to 104 F (40 C) or higher.
Heat
stroke requires emergency treatment. Untreated heat stroke can quickly damage
your brain, heart, kidneys and muscles. The damage worsens the longer treatment
is delayed, increasing your risk of serious complications or death.
Symptoms of heat stroke:
- High body temperature. A body temperature of 104 F (40 C) or
higher is the main sign of heat stroke.
- Altered mental state or behavior. Confusion, agitation,
slurred speech, irritability, delirium, seizures and coma can all result
from heat stroke.
- Alteration in sweating. In heat stroke brought on by hot
weather, your skin will feel hot and dry to the touch. However, in heat
stroke brought on by strenuous exercise, your skin may feel moist.
- Nausea and vomiting. You may feel sick to your stomach or
vomit.
- Flushed skin. Your skin may turn red as your body temperature
increases.
- Rapid breathing. Your breathing may become rapid and shallow.
- Racing heart rate. Your pulse may significantly increase
because heat stress places a tremendous burden on your heart to help cool
your body.
- Headache. Your head may throb.
What
to do if you see someone that has heat stroke:
If you
think a person may be experiencing heat stroke, seek immediate medical help.
Call 999 or your local emergency services number. Take
immediate action to cool the overheated person while waiting for emergency
treatment.
- Get the person into shade or indoors.
- Remove excess clothing.
- Cool the person with whatever means available — put in a cool tub of water or a cool shower, spray with a garden hose, sponge with cool water, fan while misting with cool water, or place ice packs or cold, wet towels on the person's head, neck, armpits and groin.
How
to prevent heat exhaustion in the first place
These are a few of my tips to always stay hydrated and prevent heat exhaustion:
·
Be mindful of your water intake.
Always think about how much water you've been drinking in the day. If you have
been driving around in the sun or spent some time outside sweating because of
the humidity, be aware of it and replenish the water your body must have lost
{sip slowly, don't guzzle}.
·
Carry water with you EVERYWHERE. Keep
3 bottles of water in your car. Have small bottles of water filled and kept
ready on your shoe stand or near your door to grab on your way out. Always keep
a bottle of water in your handbag. NEVER be without water. It's almost like
you're gluing a bottle of water to your hand. Sip on it all day.
·
Water goals. Keep a big bottle of
water on your work table and aim to finish it only during the day. Have more at
night.
·
Other fluids. Drink unsweetened fruit
juice, make smoothies at home, infuse water with fruit and herbs, and eat more
water-rich foods like cucumbers and watermelon.
·
Keep Oral Rehydration Solution {ORS}
in your fridge. You can get it at any pharmacy. Have it when you're feeling
super-drained. Give it to anyone suffering from heat exhaustion.
·
Keep drinks like Pocari Sweat and
other restorative drinks in you fridge. Drink them after you've done a
strenuous workout or after you've been in the sun for long. Avoid sugar-laden
drinks like soft drinks, Gatorade and Red Bull.
Herbal remedies for heat exhaustion
These herbal remedies are great for heat exhaustion, as a post-workout
drink, or just to cool down and feel refreshed:
·
Coriander water: One tsp of
coriander water boiled in 1 cup of water, cooled and stored. Lasts for 1 day.
Helps to cool the body.
·
Pomegranate juice: Buy it from a cafe
or make it at home. It's a coolant and is packed with great nutrients.
·
Coconut water: Restores electrolytes
in the body. Try to get fresh coconut water if possible.
·
Honey lemon water: 1 cup of water, 1
tsp of honey and 2-3 drops of lemon. Add 2 pinches of cumin powder. Honey
brings energy back to the body, lemon juice has antioxidants, and cumin is a
cooling herb.
·
Herbal ORS: Pinch of salt, small
piece of jaggery, 1/4 tsp cumin powder. Mix in 2 cups of water.
·
Green tea: Let it cool and have
without sugar.
That's it! Keep these points in mind
and avoid getting heat exhaustion and prevent your family and loved ones from
getting it. Stay in the shade, stay in the air-con, drink a lot of water and
fluids, and be safe this summer!
Until next time
xoxo
Good post, love this sharing so much, thank you!
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