How to Survive Heat Exhaustion
In hot weather, we mainly cool ourselves by sweating. However, when we exercise strenuously in hot and humid conditions, our bodies are less able to cool efficiently, which can lead to heat exhaustion. If untreated, this can develop further into heatstroke, which can be life threatening.
Signs of Heat Exhaustion
Signs of heat exhaustion include a headache, dizziness and confusion, feeling sick, excessive sweating, and pale, clammy skin. Other symptoms are cramps in the arms, legs and stomach (known as heat cramps), fast breathing or pulse rate, being very thirsty, and having a temperature of 38°c or above.
What is Heat Exhaustion?
Heat exhaustion is caused by a loss of salt and water, usually through excessive sweating. It develops slowly and often happens to people who aren’t used to hot, humid weather.
How to Help Someone with Heat Exhaustion
If someone is showing signs of heat exhaustion, they need to be cooled down quickly.
The best way to do this is to move them into the shade where they can rest. Get them to lie down and raise their feet slightly – you could put them on a rucksack. Give them plenty of water (or sports rehydration fluids) to drink which will replace electrolytes, and cool their skin by sponging them with water. If you have a cloth or t-shirt, you can wet it and place on the forehead or back of their neck, which will also help cool them down. Keep checking on their response and if their condition seems to be getting worse, place them into the recovery position.
If you do have a friend who is suffering in the heat, think about what they are carrying and share the load among the group, stopping as soon as you can to rest in the shade and get them rehydrated and cooled down.
If you can’t get them cooled down within half an hour, call 999 and ask for help. Heat exhaustion can develop into heatstroke, which needs to be treated as an emergency.
How to Avoid Heat Exhaustion
Preparation is key to avoiding heat exhaustion. Avoid the sun between 11am–3pm when the temperatures are high and use the Met Office website or app to check the forecast when doing your planning. Always wear a wide-brimmed hat and light-coloured, loose clothing in hot weather, and take sun cream as well as plenty of fluids with you.
Explore our summer activities article for ideas on what to do this summer, and find your local detachment to join the Army Cadets and experience all these fun activities!
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