As temperatures soar during the summer months, understanding how to protect yourself from heat-related illnesses is vital. Two common conditions—heat exhaustion and heat stroke—can be serious if not recognized and treated promptly. Here’s what you need to know about the differences and the best ways to cool off.
What’s the Difference?
Heat Exhaustion:
This occurs when your body becomes overheated and loses too much water and salt through sweating. Symptoms include heavy sweating, weakness, dizziness, nausea, headache, muscle cramps, and cold, clammy skin. If caught early, heat exhaustion is treatable with rest, hydration, and cooling.
Heat Stroke:
A medical emergency, heat stroke happens when the body can no longer regulate its temperature. The internal temperature rises rapidly—often above 103°F (39°C)—and the body cannot cool itself down. Symptoms include red, hot, dry or moist skin, rapid heartbeat, confusion, nausea, unconsciousness, and dizziness. Immediate medical attention is critical.
How to Cool Off and Prevent Heat-Related Illness
1. Hydrate Frequently:
Drink plenty of water throughout the day. Avoid caffeine and alcohol, which can dehydrate you.
2. Seek Shade or Air Conditioning:
Stay indoors during peak heat hours (10 a.m. to 4 p.m.), and if outside, find shady areas or wear protective clothing.
3. Use Fans and Air Conditioning:
Cooling devices help reduce body temperature and prevent heat stress.
4. Wear Light, Loose Clothing:
Choose breathable fabrics that allow sweat to evaporate and keep your skin cool.
5. Cool Your Body Down:
- Take cool showers or baths.
- Use damp cloths or cool packs on your neck, wrists, or forehead.
- Mist yourself with water and sit in front of a fan.
- Sip cold drinks slowly.
6. Rest and Limit Physical Activity:
Reduce strenuous activities during hot days and listen to your body’s signals.
Recognizing the Signs and Acting Quickly
If you or someone else shows signs of heat stroke—such as confusion, fainting, or a very high body temperature—seek emergency medical help immediately. While waiting for help, try to:
- Move the person to a cooler place.
- Remove excess clothing.
- Cool them with ice packs or cool wet cloths.
- Fan their body to encourage heat dissipation.
Stay safe this summer! Know the signs of heat exhaustion and heat stroke, and always prioritize pushing back against the heat with proper hydration, shade, and cooling techniques. Prevention is your best defense against the dangers of heat-related illnesses.
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