Prevention and Symptoms of Heat Exhaustion and Heat Stroke

Around 400 or more heat-related deaths occur every year. Thousands more end up in emergency but survive. I lived in Imperial Valley, CA for 15 years. Every year, several children would die from unthinking parents who had left them in the car on a hot day. Pets often end up a fatality as well. With the climate changing in many parts of the country, you need to be aware of this problem before it is fatal.

Leave a note in your car with your name, a emergency phone number, date of your hike, time of your hike, and where you are going, what direction you are heading toward. This will help emergency personnel find you if you don't return on time.

Emergency Kit: Always carry an emergency kit with gauze, band-aids, mirror, and other supplies. Accidents can happen even on short hikes. Also carry a walking stick. During summer months, snakes often find a way into your path. A walking stick can be a very valuable tool.

Proper Clothing: Avoid tight, constricting clothing. Wear cool, cotton clothing that breathes. Wear a hat, cotton bandanna, and sunglasses. Your hat should have a wide brim, be light-colored, and made of a cool material. Special clothing designed for the heat include: Drymax, Smartwool, Coolmax, and polyprophylene. These materials are made of special materials that wick the moisture away from the skin and into the outer layers of the garment. Wear socks that are formfitting but not restrictive. Buy wool or synthetic socks. Wear insulated, lightweight hiking boots or running shoes. Proper footwear is extremely important.

Use sunscreen frequently on every part of your face, neck and arms. Don't forget the top of your head.

How To Work or Walk in the heat: Do not exercise or work in the hottest part of the day! Its best to work or walk in the early morning, late afternoon, or even at night. Do not overdo in the heat but walk steadily. Breathe through your nose, rather than your mouth and restrict talking. Try to walk where there is air flow to help cool your skin. If you are walking in high altitudes, realize you will sunburn more quickly. Be aware that even a few minutes will cause sunburn on sun sensitive, fair skinned people.

Keep Hydrated: Always take two quarts of water even if only a short hike is expected. Drink cool water frequently. Coffee, beer, and soda dehydrate the body. Keep a cool cloth around your neck and frequently cool down your face as well. Rest in the shade frequently to avoid heat exhaustion.

Herbs To Avoid When Its Hot: There are some herbs that should not be used in the hot summer months.
Ginseng, Ginger and also take it easy on the hot peppers and cayenne.
These increase internal body temperature and cause extra stress on the body.

What is the difference between heat stroke and heat exhaustion?

Heat exhaustion if not treated leads to heat stroke. Heat exhaustion is being overheated and dehydrated but mildly so. You are still mentally sharp but over heated. You revive quickly after resting in the shade and drinking fluids.

Heat stroke can be severe to the point of death. In heat stroke the body becomes dangerously over heated. The hiker may feel very hot and dry; have a dry mouth; be nauseated or vomiting; disoriented; confused; belligerent; or have mild hallucinations. Any temperature over 103 degrees means heat stroke. They do not revive quickly and may have a gaunt look to their face.

References:

sportsmedicine.about.com/od/enviromentalissues/a/Heat-Exhaustion.htm

firstaid.webmd.com/tc/heat-related-illnesses-home-treatment