Want more iVillage? Sign up for our
Newsletters
Heat-Related Illnesses
About this symptom
The following tips may help prevent a heat-related illness. Be aware of the symptoms of heat-related illnesses and the warning signs of dehydration.
- Practice heat safety measures when you are physically active in hot weather. This is especially important for outdoor workers and military personnel. Avoid strenuous activity in hot, humid weather or during the hottest part of the day (between 10 a.m. and 4 p.m.). Use caution during your physical activity in the heat if you have health risks.
- Drink plenty of water
before, during, and after you are active. This is very important when it's hot
out and when you do intense exercise.
Fluids such as
rehydration drinks, juices, or water help replace lost
fluids, especially if you sweat a lot. Drinks, such as sports drinks, that have
electrolytes work best.
- Drink on schedule. Two hours before exercising, drink 24 fl oz (750 mL) of fluid. Drink 16 fl oz (500 mL) of fluid 15 minutes before exercising. Continue drinking 8 fl oz (250 mL) of fluid every 15 minutes while exercising.
- Drink rehydration drinks or sports drinks, which are absorbed as quickly as water but also replace sugar, sodium, and other nutrients. Eat fruits and vegetables to replace nutrients.
- Check your urine. Urine should be clear to pale yellow, and there should be a large amount if you are drinking adequately. You should urinate every 2 to 4 hours during an activity when you are staying properly hydrated. If your urine output decreases, drink more fluids.
- Do not spend much time in the sun. If possible, exercise or work outside during the cooler times of the day. Wear lightweight, light-colored, loose-fitting clothing in hot weather, so your skin can cool through evaporation. Wear a wide-brimmed hat or use an umbrella for shade.
- Stay cool as much as possible. Take frequent breaks in the shade, by a fan, or in air-conditioning. Cool your skin by spraying water over your body. Take a cool bath or shower 1 to 2 times a day in hot weather.
- If you have to stand for any length of time in a hot environment, flex your leg muscles often while standing. This prevents blood from pooling in your lower legs, which can lead to fainting. Wear support hose to stimulate circulation while standing for long periods of time to prevent swelling (heat edema).
- Do not drink caffeine or alcohol. They increase blood flow to the skin and increase your risk of dehydration.
Staying physically fit can help you acclimate a hot environment. Before you travel to or work in a hotter environment, use gradual physical conditioning. This takes about 8 to 14 days for adults. Children require 10 to 14 days for their bodies to acclimate to the heat. If you travel to a hot environment and are not accustomed to the heat, cut your usual outside physical activities in half for the first 4 to 5 days. Gradually increase your activities once your body adjusts to the heat and level of activity.
Be aware that when the outdoor humidity is greater than 75%, the body's ability to lose heat by sweating is decreased. Other ways of keeping cool need to be used. The National Weather Service lists a heat index each day in the newspaper to alert people of the risk for a heat-related illness in relation to the air temperature and humidity of that day. Direct exposure to the sun can increase the risk of a heat-related illness on days when the heat index is high.
People who have had heatstroke in the past may be more sensitive to the effects of heat in the first few months following the illness, but they do not have long-term problems.
| By: | Healthwise Staff | Last Revised: July 19, 2010 |
| Medical Review: | William H. Blahd, Jr., MD, FACEP - Emergency Medicine David Messenger, MD | |
© 1995-2011 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
Welcome to Care Circle, an exclusive tool to help you take care of yourself and your loved ones. Here's how it works:
- Create profiles for yourself and your loved ones.
- Select the topics and conditions that interest each of you.
- Get customized news updates, original content, tools, and expert advice for each Care Circle member delivered directly to your personalized homepage.
The information you input is strictly private; you choose who has access to your Care Circle.
How do I add myself or someone else to my care circle?
Click on "Add someone." Fill out the short profile. Choose an avatar. Select the topics and conditions that interest this person from the pulldown menu. You can select as many as you want, but you must choose at least one. Click on "Add Someone" again. You should start getting updates immediately.
How do I save content to my Care Circle?
Click on "Manage My Care Circle." Select the tab of the person for whom you're saving content. Put your cursor over the piece of content that you want to save; a disk icon will appear in the righthand corner. Click on the disk and the piece of content will be moved to a save folder.
How do I add additional topics and conditions for someone in my Care Circle?
Click on "Manage My Care Circle." Select the tab for the person whose preferences you'd like to update. Under "Add More to Follow," select additional topics and conditions.
How do I delete topics and conditions for someone in my Care Circle?
Click on "Manage My Care Circle." Select the tab for the person whose preferences you'd like to update. Under "Follows," scroll over the topic or condition you want to delete. An "X" should appear on the righthand side. Click on the "X" and the topic or condition will be deleted from the list.
To manage your Care Circle, Please
Sign In.
from
- 9 nastiest things in your supermarket
- Facebook is now fueling organ donations
- Military women and suicide: Home safe but not sound
- Still in gear: Injuries don’t stop veterans on 100-day bike trek
- Ask Jenna: I've hit a weight loss plateau. What do I do?
- He poses in a tutu to laugh in face of wife's cancer
The iVillage Network