It’s crucial for us to keep cool to prevent heat-related issues like heat exhaustion and heat stroke, but have you ever thought of how to avoid sunstroke in summer months?
When your body struggles to regulate its core temperature, heat exhaustion, and heat stroke can set in. Being exposed to excessive heat can lead to various symptoms, such as
- dizziness
- fatigue
- headaches
- excessive sweating
- nausea
- vomiting.
In the case of heat stroke, your core temperature can surpass 104 degrees.
In more severe instances progressing to heat stroke, individuals may experience
- confusion
- irrational thoughts
- seizures, indicating that different body systems are shutting down.
If you notice these symptoms, seeking medical attention is important.
Tips on How to avoid sunstroke in summer months
To maintain a safe body temperature, your body needs to eliminate excess heat. Here are six tips to help you stay cool this summer.
1. Acclimate to the warmth
If you’re accustomed to being indoors with air conditioning and then suddenly attempt to run five miles outside, your body may not be prepared for the heat. It’s safer to gradually acclimate yourself to outdoor activities during the summer.
2. Stay hydrated
Keeping well-hydrated is essential for regulating a healthy body temperature, especially during workouts. Make sure to consume ample fluids both the day before and the day of physical activity. Keep a beverage containing salt, electrolytes, and a bit of sugar, like Gatorade or Powerade, within reach during exercise to replenish what you lose through sweating.
3. wear loose fitting clothes
Limit sun exposure when you’re outside by wearing a wide-brimmed hat and light, loose-fitting clothing. Also consider bringing an umbrella, awning, or overhang to protect yourself from the sun.
4. Maintain normal body weight
Individuals with obesity face a significantly higher risk of heat-related illnesses. Carrying extra weight can impair your body’s ability to regulate temperature and increase heat retention. If you require assistance with weight management, consult your doctor for guidance.
5. Mind Temperature and time of the day
Consider the timing of your outdoor activities, aiming for early mornings or late evenings when temperatures are cooler. Monitor the heat index, which factors in both temperature and humidity levels, using a mobile app or online resources. Exercise caution when the heat index reaches the high 90s or above, and limit outdoor exposure accordingly.
Enjoying the sunshine is one of the highlights of summer. Remember to follow these tips to ensure your safety while soaking up the sun.
6. Be careful if you have illnesses
Illnesses like the flu can lead to a rise in body temperature. If you’ve recently recovered from an illness, it’s wise to be mindful of your outdoor exposure and limit exercise for a couple of weeks.
what first aid can help heat stroke person?
Avoid using ice on older patients, young children, individuals with chronic illnesses, or those who experienced heat stroke without vigorous exercise, as it can pose risks.
If you suspect someone is experiencing heat stroke, call Ambulance or take them to the nearest hospital immediately as any delay in seeking medical assistance can be life-threatening.
While waiting for paramedics, administer first aid by relocating the person to an air-conditioned space or a cool, shaded area and help them remove any excess clothing.
If feasible, measure the person’s core body temperature and begin first aid to lower it to 101-102°F. If you don’t have a thermometer, proceed with first aid without hesitation.
Here are some cooling techniques to try:
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Use a fan to circulate air while dampening the patient’s skin with water from a sponge or garden hose.
- Apply ice packs to the patient’s armpits, groin, neck, and back, as these areas have rich blood vessels close to the skin, aiding in temperature reduction.
- Submerge the patient in a shower or bathtub filled with cool water.
- If the individual is young, healthy, and experienced exertional heat stroke while vigorously exercising, an ice bath can be used to assist in cooling the body.
Additional care to avoid sunstroke
Here are some additional tips to avoid sunstroke during the summer months:
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Stay hydrated: Drink plenty of water throughout the day, especially when you’re outdoors. Dehydration can increase the risk of sunstroke, so it’s essential to replenish fluids regularly.
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Wear appropriate clothing: Choose lightweight, loose-fitting clothing that covers your skin to protect it from direct sunlight. Opt for light-colored clothes that reflect rather than absorb sunlight.
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Seek shade: Whenever possible, stay in the shade, especially during the hottest part of the day, typically between 10 a.m. and 4 p.m. If you’re spending time outdoors, use umbrellas, hats, or canopies to create shade.
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Wear sunscreen: Apply sunscreen with a high SPF (Sun Protection Factor) to all exposed skin, including your face, neck, arms, and legs. Reapply sunscreen every two hours, especially after swimming or sweating.
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Take breaks: If you’re engaging in outdoor activities, take regular breaks in shaded or air-conditioned areas to cool down and rest.
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Avoid strenuous activities: Limit intense physical activities, particularly during the hottest times of the day. If you must exercise outdoors, try to do so during cooler morning or evening hours.
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Use cooling aids: Utilize cooling towels, fans, or misting devices to help lower your body temperature when outdoors.
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Monitor your health: Be aware of the signs and symptoms of heat-related illnesses, including sunstroke. If you experience dizziness, nausea, headache, rapid heartbeat, or confusion, seek shade, rest, and hydrate immediately. If symptoms persist or worsen, seek medical attention promptly.
