High temperatures are forecast for this weekend, making it essential to stay well in the heat and avoid dehydration.
The human body relies on water to maintain a healthy fluid volume and chemical balance.
This is why it’s essential to drink plenty when exercising or in hot weather.
During the festival and holiday season, it’s easy to forget to drink, with all the distractions or simply drink the wrong things.
Alcohol and high caffeine drinks don’t help, in fact they can easily increase you dehydration, leading to serious heat related conditions.
Simple steps to avoid Dehydration
When your body loses more fluid than it takes in you can easily become dehydrated, either from sweating due to heat or exercise, not necessarily just from being in a hot environment.
How will you know you’re becoming dehydrated
- You’ll be thirsty
- Your mouth and lips will be dry
- You may feel dizzy and confused
- Your urine will be dark coloured
- You will be passing less urine than normal
What can you do to help?
- Stop all physical activity
- You should move to a shady place, ideally in a cool breeze
- Drink plenty of fluids, avoiding alcohol and caffeine rich drinks, since these will increase dehydration
- Loosen and remove any unnecessary clothing
- Continue to re-hydrate throughout the day possible using re-hydration fluids
If you think you’ve become dehydrated make sure you watch for the signs and symptoms of Heat Exhaustion and Heat Stroke
and always remember, if you’re in doubt call the NHS helpline 111.
Heat Stroke can be fatal.
Heat Stroke is when your body’s core temperature rises above 40°C (104°F) .
This is an extremely dangerous situation where heat exhaustion progresses to a life-threatening condition.
Your body’s cells begin to break down and important organs stop working.
- You will be sweating heavily but this will stop suddenly, your body has no more water to excrete.
- Your body is now overheated and dangerously dehydrated
- You will have rapid shallow breathing (hyper-ventilating)
- Your heart-rate will become rapid and you will begin to suffer muscle cramps.
- You become mentally confused, and will loose consciousness.
- You are now in critical danger and need to seek treatment immediately
- Without treatment you will develop, multiple organ failure, brain damage and die.
This is much more serious than Heat Exhaustion
Signs and symptoms of Heat Stroke
- High body temperature 40°C (104°F)
- Heavy and profuse sweating which suddenly stops – your body is unable to produce more sweat and has become over heated and dehydrated
- Rapid heart rate
- Rapid breathing
- Cramps in your muscles
What to do for someone with Heat Stroke
- Move the person to a cool area
- Give them as much air as possible – open windows, use air-conditioning or a fan
- Give them plenty to drink
- Do NOT give them any form of medication – painkillers etc.
- Shower the skin with cool, not cold water, immerse them in a cool bath, or cover them with cold wet towels or sheets and direct a fan over them to create evaporation
- Gently massage the skin to encourage circulation
- Beware they may start to have a fit or seizure, remove all danger and support them from injury.
- If they start to have a seizure do not put anything in their mouth
- If they loose consciousness and begin to vomit, protect their airway by putting them in the recovery position
- Call 999 / 112 for an ambulance
- If they stop breathing begin Cardio Pulmonary Resuscitation
Beware of Heat Exhaustion.
As the weather gets hotter, you need to be aware of the signs and symptoms of heat exhaustion, especially in the young, elderly and vulnerable.
With the outdoor temperature starting to rise it’s important that you take care of yourself.
You need to be aware of any changes in how your body reacts to the heat.
Attending outdoor events and festivals such as Glastonbury, means you’re exposed to hours of direct sun and heat.
This is when you need to be most aware of heat exhaustion
Heat exhaustion is when your body’s core temperature rises from the normal 37°C to 40°C
Your water and salt levels in begin to drop significantly.
You will have symptoms like nausea, feeling faint and profuse sweating.
Untreated, you can quickly become a casualty of Heat Stroke, this is a medical emergency and life threatening.
Things you must watch out for with Heat Exhaustion
- Skin that is hot and flushed
- Heavy sweating
- Rapid heartbeat
- Mental confusion
- Urinating less frequently
- Urine is much darker colour than usual
What can you do?
- Rest out of the sun – ideally in an air-conditioned room or shady area
- Drink plenty of fluids, water or sport re-hydration drinks
- Avoid alcohol and caffeine products – coffee, tea, cola drinks, Red Bull (these dehydrate you more)
- Cool the skin with cold water – cold shower or bath
- Cover with wet towels and use a fan to create evaporation
- Loosen and remove unnecessary clothing
- Give them plenty of air
Watch out for changes that could indicate Heat Stroke