Heat Exhaustion: What It Is And How To Prevent It

Heat exhaustion can have serious consequences for your health. Therefore, it is important to know how to prevent any such problems.

One of them is heat exhaustion, which involves a series of physical effects resulting from exposure to extreme temperatures.

For this reason, it is essential to identify what it consists of, what its symptoms are, and how to prevent it.

What is heat exhaustion?

Heat exhaustion is one of the disorders associated with high temperatures. According to the Mayo Clinic, these can present different levels of severity , from mild to life- threatening .

Both the Mayo Clinic and the MSD Manual agree that this condition occurs when the body loses water or salts significantly due to excessive sweating or dehydration.

According to specialists, some of the symptoms of heat exhaustion are:

• Dizziness
• General weakness
• Weak and rapid pulse
• Muscle cramps
• Fatigue and tiredness
• Headache
• Blurry vision
• Muscle pain
• Nausea and vomiting
• Fainting
• Low blood pressure
• Extreme thirst, among others

What to do to prevent heat exhaustion?

Here are some tips to avoid heat exhaustion, according to Dr. John H. Renner’s Home Remedies Handbook and the Consumer Health Information Research Institute ( CHIRI ) in the United States:

1. Drink pure water and don’t wait until you are thirsty

Before any physical activity, it is recommended to drink approximately 480 milliliters of water. According to specialists, it is advisable to hydrate before experiencing thirst to prevent heat exhaustion or any similar disorder. Also, the water should be cool, but not cold.

2. Weigh yourself

Before and after physical activity, it is recommended to weigh yourself. Any difference in weight may represent the amount of water lost, which must be replaced immediately.

3. Take frequent breaks

Take regular breaks if you must engage in strenuous physical activity, especially on hot days. Also, if you are an athlete and experience abnormal symptoms during a game or race, stop exercising on time.

4. Don’t confuse heat exhaustion with the flu

Although some symptoms are similar, if you experience headache, nausea, or weakness during a time of high heat exposure, it is likely heat exhaustion. However, it is always advisable to see a doctor for proper guidance.

5. Look for the shade

To prevent or treat heat exhaustion, it is advisable to find a shady place or stay in an air-conditioned place.

6. Get into a horizontal position

If you experience heat exhaustion, lie down with your feet elevated and find a cool place.

7. Use ice with caution

For early symptoms such as muscle cramps, you can apply ice, but not directly to the skin. Remember that cooling too quickly can cause shock.

8. Wear appropriate clothing

Experts say it is important to wear cool, loose-fitting cotton clothing, preferably in light colors, as dark colors absorb heat. In addition, it is not advisable to take off your clothes to cool off, as this can hinder the dissipation of body heat.

9. Acclimatize

If you are going to participate in a sporting event or activities that involve exposure to heat, get used to the weather conditions at the location beforehand.

10. Know your medications

If you are taking any medication, consult your doctor if you have any contraindications associated with heat.

Other recommendations

• Avoid taking salt pills.
• Lose weight if necessary. Obesity increases the risk of heat exhaustion.
• Protect children, as they are more susceptible to the effects of heat.
• Do not consume alcohol if you must be exposed to high temperatures.
• If heat exhaustion symptoms worsen after taking certain measures, or if the patient develops agitation, confusion, fainting, seizures, inability to drink, or a temperature of 40 degrees Celsius or higher, seek medical attention immediately.