Beating Heat Exhaustion
June 19, 2009
Summer is time for outdoor activities. However, if you are not careful about protecting yourself from the harsh afternoon sun, heat exhaustion and dehydration, might lead to sunstroke.
Symptoms of heat exhaustion
During summer, we lose water and salts through perspiration. Extreme thirst is the first signal of heat exhaustion. If you fail to drink enough water to quench your thirst, dehydration will occur. Loss of appetite, headache, dizziness, nausea, vomiting, increased heartbeat and flu are the symptoms of heat exhaustion.
If you experience any of these symptoms, it is time to take necessary steps to prevent sun exhaustion and dehydration.
Drink water
Drinking plenty of water, to replenish water lost through sweating, is the best way to prevent dehydration. Instead of emptying a whole bottle of water at one time, to remain hydrated, you should continually drink small amounts of water. Although drinking two liters of water would suffice on a normal day, but during summer you should drink at least three liters of water. Drink as soon as you feel thirsty. You can drink fresh fruits and vegetable juices and beverages to replenish the lost fluid, but no drink is comparable to the plain simple drinking water.
Regulate salt intake
Besides water loss, heat exhaustion is also caused by loss of salts. Sodium and potassium lost from our body through perspiration causes muscle fatigue. Salts are essential for regulating the electrolyte balance of our body. Electrolyte drinks should be taken during summer to prevent heat exhaustion. You can also add a quarter teaspoon of salt to a glass of water, and drink it to beat the afternoon sun.
During summer months, your diet should be rich in fresh fruits and vegetables, which will provide your body both water and salts. However, do not take salt tablets to replenish the salts lost from your body. Salt tablets retain fluids in the stomach for a long time, which consequently reduces sweat production, causing immense harm to the body.
Avoid dehydration
Avoid alcohol, caffeine and smoking, which are responsible for dehydration.
About 70% of fat free mass of the human body is made of water. To function properly, the body requires between one and seven liters of water a day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors.