CRAMPS: Occur after several hours of physical exertion in the heat.
Symptoms: Painful muscle spasms usually in the legs or abdomen.
- Get out of the heat and into the shade
- Hydrate with water or sports drink
- Stretch/massage the muscle
- Acclimatize to the environment so your body adapts to the heat
- Hydrate with water or sports drink before & during exercise
- Avoid exercising during hottest part of the day
- Wear light, loose clothing & use sunscreen
HEAT EXHAUSTION: Due to loss of water & salt through sweat
Symptoms: Headache, nausea, dizziness, weakness, and cool, clammy skin.
- Stop and rest
- Hydrate and get into a cool room or shade
- Loosen clothing and apply cool wet towels or pour cool water over the head
Prevention: Same as heat cramp prevention
HEAT STROKE: A serious condition when the body’s cooling system stops working and core temperature rises to dangerous levels. If ignored, heat stroke can lead to death.
- Red, hot and dry skin
- Rapid but weak pulse
- Rapid but shallow breathing
- Confusion, faintness, staggering, hallucinations
- Unusual agitation or coma
- Reduce body temperature by cooling the body
- Remove unnecessary clothing
- Apply water, cool air, wet sheets or ice on the neck, groin & armpits to accelerate cooling
- Seek medical attention immediately
Prevention: Same procedure concerning heat cramps or heat exhaustion