Heat Stroke, Dehydration & Prevention

Jan and John both experienced heat exhaustion, a condition caused by water and electrolyte loss. The primary cause of symptoms is the amount of sodium and chloride ions lost, rather than the amount of water.

Heat exhaustion is not a life-threatening illness. Little or no rise in body core temperature will be noted. As with Jan and John, symptoms include fatigue, exhaustion, nausea, lightheadedness and possibly heat cramps. Heat exhaustion usually comes on several hours after exertion and dehydration. The individual may have even replaced the lost fluids, but not the electrolytes.

With enough rest and water, heat exhaustion is self-correcting. However, this condition can often be treated rapidly with an electrolyte solution consisting of one teaspoon of salt (sodium chloride) dissolved in a liter of water, which should be slowly sipped over a period of 60 minutes. Add a tablespoon of sugar or a sweet drink powder to replenish energy stores. It's better if the water is cold.

Salt tablets are too concentrated and should be avoided. They draw water into the stomach to dilute the salt, while the sufferer needs the water out in the circulatory system where it is used to help maintain a normal core temperature.

HEAT CRAMPS: sometimes associated with heat exhaustion, are painful but not damaging unless they are ignored. As with any cramp, they can be stretched and massaged away. Drinking slightly salty water and resting should keep them from reappearing. If they do reappear, you should take the rest of the day off. Prevention

Heat exhaustion can be avoided by consuming enough water to replace the fluids lost, and eating salty foods or drinking an electrolyte solution. Drink because you know you should, not because you feel thirsty. Maintain a pace that allows your body to adapt to the heat. If you feel the symptoms of exhaustion coming on, you're going too fast. It is especially important to pace yourself early in the hot, humid season. Your thermoregulatory system will become more efficient as it gets used to hot weather. Take a break during the hottest part of the day, the middle afternoon hours. Wear cotton clothing that lets air pass through and sweat evaporate. And wear a brimmed hat or cap to shade your heat-sensitive head.