Whether it’s a canyon hike or lazing on the beach, there’s a lot to love about the warmer months when the sun is shining and getting outdoors feels like the best way to spend your time.
Having said that, our bodies are super prone to heat exhaustion, or more seriously heat stroke, in the summer months when we can feel less concerned about our fluid intake.
Luckily, heat stroke or heat sickness is completely preventable with a little bit of know-how. Of course, the best ways to stay hydrated can look a little different for everyone but here you’ll find plenty of helpful tips and advice on how you can beat heat exhaustion and enjoy the warm weather safely.
Understanding Heat Stroke
Let’s start with the key differences between heat sickness and heat stroke. It basically comes down to heat sickness (also known as heat illness or heat exhaustion) being the more mild form of heat stroke(1).
Our bodies are always working to regulate our body temperatures, so you may find that when you’ve been in the sun or doing physical activity you’re naturally drinking more water because you’re thirsty, which means your body is internally actively trying to cool down.
You may experience the following symptoms(2) including headache, dizziness, nausea, weakness, muscle cramps, and heavy sweating. However, with illness or exhaustion you may find these symptoms subside after drinking fluids, eating or resting in the shade.
Heat stroke is much more serious and is considered a medical emergency if you recognise any of the following symptoms;
- Confusion and disorientation
- Rapid pulse
- Flushed, hot, dry skin
- Seizures
- Loss of consciousness
These occur when the body no longer feels able to regulate itself or cool you down by sweating.
Both kinds are caused by the body overheating either from being in a hot environment, which is known as non-exertional heat stroke. This is a situation where you’ve been exposed to hot, humid weather particularly if it’s for a long period of time. Then there’s exertional heatstroke which is brought on by doing too much physical activity in hot weather. The risks can be higher particularly if you’re not acclimated to hot weather in general.
Both kinds can also be impacted by factors such as the type of clothing you’re wearing. For example if it’s heavy and/or prevents sweat from evaporating easily and cooling the body. You can quickly become dehydrated in hot weather if you’re not replenishing fluids after sweating. Also, drinking alcohol can affect the body’s ability to regulate temperature.
How Electrolytes Function in the Body
Essentially, electrolytes function in the body to regulate nerves and muscles, balance blood acidity and pressure, help rebuild damaged tissue and hydrate you. Here are a few more detailed examples of how electrolytes work and how electrolytes can give you energy(2).
Sodium and chloride helps control the distribution of water throughout your body which helps you stay hydrated. This fluid regulation is an important electrolyte function in the body that helps to manage our internal temperatures, as well as keep joints lubricated and keep our organs functioning properly. Staying well hydrated can also boost your overall mood and health by improving focus and sleep quality - it’s kind of why we talk about the benefits of hydration a lot here at Pocari Sweat.
You may also hear electrolytes being referred to as chemicals or substances that conduct electricity(3), which is a more technical way of describing them and not as crazy as it might sound! You may not have ever stopped to consider that your body conducts electricity but it’s true; sodium and potassium move across our nerve cells to generate electrical impulses which are essential for our body to transmit nerve signals. It’s the reason you’ll move instinctively when you touch something that’s too hot or too cold for example(4).
Calcium and magnesium play a vital role in muscle function, contraction and recovery and not just when we’re working out. Consider when you’ve needed to carry some heavy shopping bags or needed to run to catch the bus, it’s those every day functions and subsequent recovery that also need to be tended to.
Your bones contain around 85% of your body’s phosphate(5) while the rest can be found in your cells, which are vital to your energy functions. Not only that, it’s also an essential electrolyte for the formation of healthy teeth.
To maintain a normal acid-base balance in your body - also known as your body’s pH balance - bicarbonates move carbon dioxide through the bloodstream. It also works with other electrolyte functions in the body like sodium, potassium and chloride to maintain electrical neutrality in your cells(6).
Recognizing the Symptoms & Warning Signs
With all this in mind, it’s clear that prevention is key. So make yourself aware of the following signs(3) of heat stroke:
- tiredness.
- dizziness and weakness.
- headache.
- feeling or being sick.
- excessive sweating and skin becoming pale and clammy or getting a heat rash
- cramps in the arms, legs and stomach.
- fast breathing or heartbeat.
- a high temperature.
- being very thirsty.
- Signs are similar in children, but you may find that they will become more irritable.
Once you start to recognise these signs, it’s important to act fast. Ensure you have access to adequate hydration and cool yourself down as quickly and safely as possible. You’ll see there’s a lot of overlap with common symptoms of dehydration, which is why we’re very passionate about all the physical benefits of good hydration.
The Role of Hydration in Heat Stroke Prevention
Heat-related illness prevention is easy when you know how and being proactive as opposed to reactive will help to keep you and your loved ones safe in the summer months.
When you’re enjoying the sun, it’s best to plan ahead and keep in mind the following tips and advice on heat stroke prevention:
Drink more cold drinks
Maintaining hydration with water or hydration drinks like Pocari is one of the easiest ways to keep on top of heat stroke prevention. Not to mention proper hydration has tons of physical and health benefits in general including improved mood, better cognitive function and higher quality sleep(4).
Avoid extreme exercise
It’s better to go a little easier on yourself in warmer climates but if you know you’re going to be active or exercising be sure to hydrate little and often throughout the day, including before, after and during exercise. Make sure you rest frequently and try to schedule exercise for cooler parts of the day, such as early in the morning or later in the evening.
Wear light-coloured and loose clothing
Choose natural fibres such as linen, silk, cotton or hemp that are more breathable for the skin and wear a hat if you’re outside to keep your head cool. Of course, you should always ensure you’re wearing a generous amount of broad-spectrum sunscreen with a minimum SPF 15 and that you’re reapplying every two hours, or more often if you're swimming or sweating a lot.
Avoid the sun between 11am and 3pm
This is the time period when the sun is at its highest point in the sky, meaning the UV radiation is strongest and the rays are at their most intense. This can damage skin cells leading to sunburn so is an ideal time to seek out some shade if you must be outdoors and replenish yourself with adequate food and fluids.
Avoid excessive alcohol consumption
It’s only natural to enjoy a drink in the sun, however alcohol can seriously disrupt your body’s ability to regulate its temperature. It’s best to avoid it all together, or limit yourself and drink plenty of water or soft drinks in between alcoholic ones, or opt for low-to-no alcoholic options. Also ensure you’re eating plenty of foods alongside your drinks, particularly foods with high water content such as watermelon, cucumber, citrus, celery, and leafy greens to help delay alcohol absorption in the body.
Recovery & Treatment for Heat Stroke
Remember that if you recognize the signs of heatstroke, call the emergency services (911) immediately. However, if you see the early signs of heat exhaustion then recovery and treatment is relatively simple5.
The person needs to be cooled down which can be done by moving into an air conditioned space, through cold water immersion or a cool shower; if you have ice packs then placing them on their neck or underarms can help. Remove any unnecessary items of clothing such as jackets or socks to help the skin breath. They also need to be given plenty of cold fluids like ice water or a cool electrolyte-rich drink.
Travel cups and reusable bottles are always an essential if you’re on the move. Our Pocari set comes with handy electrolyte hydration packets which are great if you need effective hydration fast.
Final Thoughts on Staying Safe in Extreme Heat
Staying hydrated is important for a multitude of reasons but particularly in the warmer weather where the risks can be much higher. If you don’t act to prevent or treat symptoms of heat exhaustion, it can become serious pretty quickly. Familiarise yourself and loved ones with heat stroke symptoms and maybe even take the time to learn more about first aid for heat-illness related prevention.
Make sure you have easy access to cool drinkable fluids and remember to drink early and often. Water is great, but consider an hydration drink such as Pocari if you’re going to be outside for a prolonged period of time or exercising. Our hydration drinks have a blend of essential electrolytes, minerals, water and carbohydrates that is designed to imitate the natural balance of water and electrolytes in the human body, which has been clinically proven to provide faster hydration than water.
Our clinical trials show that even two hours after drinking Pocari Sweat, your body retains 57% of fluids, compared to just 38% when drinking water. We also found that those who drank Pocari Sweat retained more fluid and had higher plasma volume than those who drank water alone - both of which play an essential role in hydrating you fast and for longer.
Remember that heatstroke or heat illness isn’t just a risk in extreme situations or during intense exercise; it’s just as possible to happen in a hot room as it is outside6. Be aware of the signs and have conversations with your loved ones about staying safe in the heat.
1.https://my.clevelandclinic.org/health/diseases/21812-heatstroke
2. https://www.healthline.com/health/heat-stroke-vs-heat-exhaustion
3. https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
4. https://trypocari.com/blogs/blog/the-physical-benefits-of-good-hydration
6.https://my.clevelandclinic.org/health/diseases/21812-heatstroke