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.
So, what is heat illness or heat exhaustion?
Simply put, heat exhaustion (or heat illness) occurs when your body overheats. The Mayo Clinic describes heat exhaustion as one of three heat-related illnesses, with heat cramps being the most mild and heatstroke being the most serious. When we expose ourselves to high temperatures, particularly when there is also high humidity, and/or take part in strenuous physical activity, we become more at risk of developing heat exhaustion.
If you don’t act to prevent or treat any symptoms you may be feeling, it can become serious pretty quickly. However, it’s totally preventable and easy to spot when you know the signs.
What are the main symptoms of heat exhaustion to look out for?
The signs of heat exhaustion include:
- feelings of tiredness, dizziness, weakness, irritability, or headaches
- feeling sick or being sick
- excessive sweating and skin becoming pale and clammy or getting heat rash - note that changes in skin color can be harder to see on brown and black skin
- cramps in the arms, legs and stomach
- fast breathing or heartbeat
- a high temperature
- being very thirsty
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.
How do I treat heat exhaustion?
If someone is showing signs of heat exhaustion they need to be cooled down and given fluids as soon as possible. Drinking cold or ice water as well as a cool shower or cool water immersion can help to cool the body effectively.
If you’re out and about, be sure to have travel cups or water bottles that you can refill. Our new Pocari set also comes with handy electrolyte hydration packets which are great if you’re on the move.
What can I do to prevent heat exhaustion?
Luckily prevention is super easy, it all comes down to keeping your body as cool as possible in the heat and staying hydrated throughout the day. So when you’re enjoying the sun, prioritize the following:
- Drink more cold drinks, such as water and electrolyte drinks like Pocari.
- Avoid extreme exercise, but if you know you’re going to be active or exercising be sure to hydrate throughout the day, including before, after and during exercise.
- Wear light-coloured and loose clothing.
- Avoid the sun between 11am and 3pm.
- Avoid excess alcohol consumption.
Ultimately being proactive, rather than reactive, will help you avoid heat exhaustion but also help make sure that you have the best time and stay safe in the sun.