Don’t Risk Your Life in the Heat—Recognize and Respond to Heat Exhaustion -Read!

At the very minimum please read the following: Initial Stages of Heat Exhaustion and When to Stop and What to Do:

I am not an EMT nor expert on this topic. All information is from the Internet.

If you notice ANY of the symptoms below in yourself or others, STOP HIKING IMMEDIATELY and follow the steps— Heat illness escalates quickly and can become life-threatening.

### Initial Stages of Heat Exhaustion

• Heavy sweating: The body tries to cool itself through perspiration.
• Fatigue or weakness: Feeling unusually tired or sluggish.
• Dizziness or lightheadedness: May feel faint, especially when standing up quickly.
• Cool, moist skin: Despite the heat, skin may feel clammy or cool to the touch.
• Mild headache: A dull headache may start to develop.
• Nausea or mild stomach discomfort: Early signs of digestive upset.
• Muscle cramps: Painful spasms, often in the legs or abdomen, due to electrolyte loss.
• Thirst or dry mouth: Early signs of dehydration.

When to Stop and What to Do:

• Stop activity immediately: Cease physical exertion to prevent further overheating.
• Move to a cooler environment: Find shade, air conditioning, or a well-ventilated area.
• Hydrate: Drink cool water or an electrolyte-containing sports drink slowly. Avoid caffeine or alcohol, as they can worsen dehydration.
• Rest: Sit or lie down to reduce physical strain and help lower body temperature.
• Cool the body: Apply cool, wet cloths to the skin (e.g., on the forehead, neck, or wrists), take a cool shower, or fan yourself.
• Loosen clothing: Remove tight or heavy clothing to allow better heat dissipation.

Timeframe for Action: Act within 10–15 minutes of noticing symptoms. If symptoms improve within 30 minutes of rest and cooling, it’s likely mild heat exhaustion, and you can resume normal activities cautiously after recovery. Monitor for recurrence.

### Progression to Moderate Heat Exhaustion

If initial symptoms are ignored or not adequately addressed, heat exhaustion can worsen.
Symptoms of Moderate Heat Exhaustion:

• Worsening nausea or vomiting: Stomach upset becomes more pronounced.
• Increased heart rate: Pulse may feel rapid or weak due to dehydration and heat stress.
• More severe headache: Pain intensifies, potentially with throbbing.
• Extreme thirst: Persistent dry mouth and difficulty swallowing.
• Irritability or confusion: Mild mental changes, such as difficulty concentrating.
• Pale or clammy skin: Skin may still be cool but appears paler.
• Muscle weakness or cramps: Cramps may spread or intensify.

What to Do:

• Escalate cooling efforts: Immerse in cool water (e.g., a bath or shower) if possible, or continue applying cool cloths. Ice packs wrapped in a cloth can be placed on pulse points (neck, armpits, groin).
• Hydrate aggressively: Sip water or electrolyte drinks, but avoid gulping to prevent vomiting.
• Seek medical attention if symptoms persist: If symptoms don’t improve within 30–60 minutes or worsen, call a healthcare provider or visit an urgent care facility.
• Monitor closely: Have someone stay with you to watch for worsening signs, as confusion may impair self-assessment.

Warning: Without intervention, moderate heat exhaustion can progress to heat stroke within hours, especially in hot, humid conditions.

### Progression to Severe Heat Exhaustion or Early Heat Stroke

Severe heat exhaustion borders on heat stroke, a life-threatening emergency where the body’s core temperature rises dangerously (above 104°F/40°C).
Symptoms of Severe Heat Exhaustion/Early Heat Stroke:

• Confusion or disorientation: Difficulty thinking clearly, slurred speech, or agitation.
• Fainting or near-fainting: Severe dizziness or loss of consciousness.
• Hot, dry skin: Sweating may stop, and skin may feel hot and dry (a hallmark of heat stroke).
• Rapid, strong pulse: Heart rate significantly elevated.
• Severe nausea or vomiting: Inability to keep fluids down.
• Body temperature rise: Core temperature may exceed 100°F (38°C) and approach 104°F (40°C).
• Seizures or muscle twitching: In severe cases, neurological symptoms may appear.

What to Do:

• Call emergency services (911): Heat stroke is a medical emergency requiring immediate professional care.
• Cool the body rapidly: While waiting for help, move to a cool place, apply ice packs or cold water to the body, and fan vigorously. If possible, immerse in cold water (e.g., a tub or shower) to lower core temperature.
• Do not force fluids: If vomiting or unconscious, avoid giving anything by mouth.
• Monitor breathing and pulse: Be prepared to perform CPR if the person stops breathing or has no pulse.

Timeframe for Action: Act immediately. Heat stroke can lead to organ damage or death within minutes to hours if untreated.

### Prevention and General Guidelines

• Stay hydrated: Drink water regularly, even if not thirsty, during hot weather or exercise (8–16 oz per hour, depending on activity level).
• Avoid peak heat: Limit outdoor activity between 10 a.m. and 4 p.m., when temperatures are highest.
• Wear appropriate clothing: Choose lightweight, loose, light-colored clothing.
• Know risk factors: Older adults, children, and those with chronic illnesses (e.g., heart disease, diabetes) are more vulnerable.
• Acclimatize: Gradually increase exposure to heat over 7–14 days if working or exercising in hot environments.

### Key Notes

• Differentiating Heat Exhaustion from Heat Stroke: Heat exhaustion involves heavy sweating and cool, clammy skin, while heat stroke often involves hot, dry skin and a body temperature above 104°F (40°C). Confusion or loss of consciousness strongly suggests heat stroke.
• High-Risk Groups: Athletes, outdoor workers, infants, elderly individuals, and those on medications (e.g., diuretics, antihistamines) are at higher risk.
• Recovery: After heat exhaustion, rest for at least 24–48 hours before resuming strenuous activity. Consult a doctor if symptoms linger.