Preventions to Avoid Heat-Related Illness

Everybody knows that the best defense is prevention. When it comes to heat-related illness, you may use the following tips to avoid it:

  1. No matter what activity level do you have, consider drinking more non-alcoholic fluids. There's no any reason to wait until you’re thirsty to drink something. But! If your doctor limits the amount of water you should drink per day, ask him how much you can drink when it’s hot outside.
  2. Avoid drinking fluids that contain much sugar or alcohol, as these actually cause you to lose more body fluid. Also try not to drink very cold beverages as these can result in stomach cramps.
  3. Try not to go outdoors when the sun is very active (from 11 am till 5 pm). If possible, choose air-conditioned areas. If you don’t have air conditioner in your house, go to public library or shopping mall. The thing is that even a couple of hours spent in an air-conditioned space will make your body feel cooler when you go back to the heat.
  4. Never leave anyone in a closed parked vehicle.
  5. Wear light-colored, loose and lightweight clothing
  6. Use electric fans. These can be as well helpful, although not very much when it’s really hot. Taking a cold shower instead may be a better way to cool off.
  7. Remember that some people are at higher risk of suffering from heat-related illness. These are: elder people (65+), infants, and people with mental illnesses, physically ill people (especially with high blood pressure and heart disease). Take special care of them.
  8. Cut down on workouts. But if you have to do training regardless the weather, make sure to drink up to 4 glasses of non-alcoholic cool fluids each hour. You can also restore minerals and salts you lose in sweat drinking a sports beverage. But make sure to talk with your doctor before.
  9. Try to rest often in shady areas, under the trees, near the lakes, etc.
  10. Protect yourself from the sun by wearing sunglasses, a wide-brimmed hat and using a sunscreen.