Heat Stroke & How to Avoid It!

Not every extremely hot place looks like this!

This summer, many places throughout our country are experiencing extreme heat conditions. For many of us, extreme temperatures of this kind may be atypical leaving us unprepared to make the best decisions regarding activity levels.

Heat stroke is a serious condition that occurs when the body overheats due to prolonged exposure to high temperatures (>= 90 degrees Fahrenheit) or physical exertion in hot environments. It is crucial to take necessary precautions to prevent heat stroke, especially during the hot summer months.

Here are some essential tips to keep in mind:

1. Stay hydrated: Drink plenty of fluids throughout the day, even if you don't feel thirsty. Water is the best choice, but you can also consume electrolyte-rich beverages to replenish lost minerals.
2. Dress appropriately: Wear loose-fitting, lightweight, light-colored clothing made from breathable fabrics like cotton. It enables sweat evaporation and allows air circulation around your body.
3. Limit outdoor activities during peak hours: Avoid high-intensity outdoor activities, especially between 10 am and 4 pm when the sun's rays are the strongest. If possible, schedule your outdoor activities for early morning or late evening.
4. Seek shade: When you're outdoors, try to stay in shaded areas as much as possible. Trees, umbrellas, or covered structures can provide respite from direct sunlight.
5. Wear sunscreen: Apply a broad-spectrum sunscreen with a high SPF (Sun Protection Factor) before going outside. Reapply at regular intervals, especially if you are sweating or swimming.
6. Use protective gear: Wear a wide-brimmed hat or a cap to shield your face and scalp from the sun. Additionally, use sunglasses with UV protection to safeguard your eyes.
7. Take breaks and rest frequently: Pace yourself and take frequent breaks when engaging in physical activities to allow your body to cool down. Find a cool spot to rest and avoid overexertion.
8. Use fans or air conditioning: Stay in well-ventilated areas with fans or air conditioning. If you don't have access to air conditioning, consider visiting public spaces like malls, libraries, or community centers to cool off.
9. Avoid alcoholic and caffeinated beverages: Both alcoholic and caffeinated drinks can contribute to dehydration, which increases the risk of heat stroke. Opt for water or natural fruit juices instead.
10. Learn to recognize the signs: Familiarize yourself with the symptoms of heat exhaustion and heat stroke, such as nausea, dizziness, confusion, rapid heartbeat, headache, profuse and/or absent sweating (it’s possible for the sweat to evaporate before you see it in extreme conditions).