Heat Illness Prevention Tips:
Recognize the early warning signs of dehydration: Dark yellow urine, loss of energy, dizziness, loss of coordination, cramps, headaches, or unusual fatigue. If left untreated, more extreme symptoms can arise.
Allow for acclimation: Acclimation is the body’s adaptation to a hot environment. Pacing yourself during hot spells can be affective. Most cases of heat illness will occur during the first 2-3 days of a hot spell.
Drink up: Start your day with a good hydration base. Maintain this throughout the day. Once acclimated to a hot spell, fluid intake needs to be greater as sweat losses will be higher.
Have fluids close by: Fluid should be easily and frequently accessible. Drink 7-10 oz of water or Gatorade every 10 – 20 minutes. Don’t rely on thirst!! (Thirst is a delayed response)
Take breaks: Increase the frequency and duration of rest breaks in a cool or shaded area to help stay hydrated and cool.
Pace yourself: Manage your time and tasks. Perform the heaviest work during the coolest part of the day.
Dress appropriately: Wear loose fitting, light colored, water-absorbing (cotton) clothing. Avoid constricting clothing.
Eat less: Avoid overeating during hot spells.
Avoid sunburn: Sunburn decreases the skins ability to dissipate heat through sweating. Wear sunscreen when you are on vacation and not at work. You will also reduce your skin cancer risks.
Watch your “other drinks: Avoid alcoholic beverages, caffeinated, and/or sugar-based drinks.
Do NOT take salt tablets: Salt tablets should only be used if specified by a physician.
Heat Exhaustion should be considered a medical emergency!
Heat Exhaustion can move quickly to Heat Stroke without proper care.
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