Heat exhaustion can kill you if it isn’t treated right away. This occurs when your body overheats due to a combination of the temperature outdoors, as well as some sort of overexertion, whether it’s walking, running, or playing sports outside on a hot day. If you feel any of the symptoms of heat exhaustion (the most common are dizziness, nausea, headache, and weakness), it’s important to get indoors or into the shade to cool off as soon as possible. With that said, heat exhaustion can be avoided, thanks to one of these useful methods.
1) Drink plenty of water.
Hydration is the key to avoiding heat exhaustion. Since you’ll fall victim to heat exhaustion when you become dehydrated, drinking plenty of liquids can prevent the condition in the first place. Check out this other article about dehydration: “How to Tell if You’re Dehydrated”. A good rule of thumb is to measure how often you need to urinate. If you feel the urge to go regularly, then you’re properly hydrated. However, if it’s been quite some time, then you’re probably dehydrated. Drink some water right away. Related Article – 3 Unique Ways to Purify Water
2) Speed up the cooling process.
You can also help your body cool off once you’ve emerged from the sun. If you can head indoors, spend some time in front of a fan or an air conditioner. However, if you’re outside, spray yourself with some water or even dump a bottle of it over your head. The liquid can help you cool down quickly.
3) Avoid exercising during the hottest parts of the day.
This is an easy way to avoid heat exhaustion. If you can push your outdoor exercise schedule to the evening or the early morning when it’s cooler, you won’t be exerting yourself in the sun.
4) Don’t drink alcohol or caffeine.
Both of these beverages can dehydrate you. Alcohol is something that many athletes avoid doing immediately prior to game day because they know that it can cause them to overheat. Although it gives you a nice boost of energy, caffeine can actually cause you to sweat more, making the dehydration process even worse. And when you dehydrate, you’re more likely to fall prey to heat exhaustion.
5) Cover your head with a hat.
A hat provides instant shade. It keeps the sun off of your face and can keep your temperature regulated. Many people don’t realize that a good portion of their body is regulated by their heads – which is why you want to wear a hat in the wintertime, as well as in the summer.
6) Wear loose-fitting clothing that’s made from natural fibers.
Clothing that allows your body to breathe is a great method of preventing heat exhaustion from setting in. Fabrics made of non-natural fibers, like nylon and polyester, can actually keep you from sweating properly (which is how your body cools itself). If they’re too tight, this process only worsens. These fabrics make your body temperature rise. Instead, reach for things made of cotton and make sure that they fit you loosely.
Related Article: How to Identify Heat Exhaustion
7) Don’t take salt tablets.
Many people operate under the assumption that salt tablets can keep you from dehydrating. This isn’t true at all. What really happens is that the salt stays in your stomach, trapping any liquids that you drink in there. This limits the amount that you can sweat, preventing your body from naturally cooling itself down.
8) Wait a week before exerting yourself outside again.
One bout of heat exhaustion can leave you vulnerable to another in a short period of time. In order to make sure that you’ve completely healed, you should wait one week before heading outdoors to exercise again.