Beating Heat Exhaustion And Heat Stroke

Heat Stroke and Heat Exhaustion!

Generally the problem with the UK is that it's cold and wet, but venture abroad or encounter a heat wave and you meet a whole new set of health hazards. The two main tips for avoiding the effects of heat are, surprise, surprise, to try and avoid very hot conditions and, if you can't, then at least avoid the hottest period in the middle of the day - think 'mad dogs and Englishmen go out in the mid-day sun' and you'll not be far wrong.

Stay hydrated - see my previous articles linked to below - and cover the head to aid cooling. Wide-brimmed hats or kepi-styled ones with a neck cover work well. Wear light coloured, loose, lightweight clothing.

Heat Exhaustion - Symptoms

Heat exhaustion is the condition which often leads on to its more serious relation, heat stroke. Symptoms are headache with dizziness and nausea. Cramps in the limbs or stomach areas. Lots of sweating with a pale and clammy skin and shallow, rapid breathing.

Treatment

If you're with someone who seems to be suffering from heat exhaustion, get them into the shade away from direct sunlight. Sponge them down with lukewarm water - don't use cold water by the way as this can stimulate shivering and raise the temperature instead. Feed them rehydration solution, or failing that, water, and allow the victim to rest until apparently fully recovered then watch them closely for signs of deterioration.

Heat Stroke

Heat stroke can be fatal, so don't underestimate it. It often leads on from heat exhuastion and when it happens, the body's internal thermostat goes horribly wrong, so you no longer lose heat as you should. Unconsciousness and death can follow rapidly.

Main symptoms are headache, dizziness and confusion with hot, flushed dry skin - because the sweating mechanism is no longer functioning - rapid pulse and a body temperature of over 40-degrees C.

Treatment

Heat stroke is very serious and you should get medical attention as soon as possible. You need to cool the victim as fast as possible, but avoid using ice or very cold water as the shock could kill them. Instead get them out of the sun into a cool, shady place and wrap them in a wet sheet which you should keep damp until the temperature falls back to normal levels, below 38C.

Acclimatisation To Heat

You're more at risk soon after arrival in a hot area or during the onset of a heatwave because the body actually adjusts to hot conditions over a period of days while exercising in hot conditions. Unfortunately it takes around ten days to get really well adapted, which means most walking holidays will be over by the time you're really sorted.

With acclimatisation your sweating - main cooling - system becomes more effective, the body adjusts to retain more vital minerals and salts even though you're sweating more and you run at a cooler temperature. All this depends on keeping fluid intake high.

Take it easy...

Because the mechanism takes time to kick in, take it easy when you first arrive in hot conditions and save the epic marathon stuff for later in the holiday.

Enjoy

The Canny Canine...