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Heat Exhaustion Prevention

Heat Exhaustion: Prevention


Top Prevention

1. Avoid strenuous exercises during hot and humid climates

In hot climate, body is already heated up that sweating at times is not enough. In such a case, if the person goes for a full-fledged workout, the body-temperature goes beyond compensation, which can lead to heat-exhaustion. In humid climate, air is over-saturated, thereby slowing the evaporation process. As body-cooling depends on the evaporation of the sweat, and not only on sweating itself, humidity makes the situation worse.

2. Wear light, loose-fitting clothes while working

As people dealing with physical work and exercise sweat a lot, they need to have clothes which not only soak the sweat, but also allow enough exposure of the skin for the sweat to evaporate, which is vital for cooling the body. This can be achieved only by wearing loose-fitting clothes while working. Moreover, the clothes should also be light, so that the body does not face additional strain from them, thus lessening workout of the muscles by a fraction.

3. Wear clothes as per the environment

Wearing light clothes during workout and extremely physical work is fine, but the clothing should also be as per the environment. In a humid climate, one should refrain from synthetic clothes due to the lack of sweat-absorption power of the synthetic fibers. In hot climate, one should go for light-colored, loose clothes in order to keep back the heat as well. In cold climate, the clothes should be light and dark colored, so that proper body-temperature is maintained.

4. Drink plenty of liquids and electrolytes

As sweating leads to loss of fluids and salts, in order to avoid heat exhaustion and other heat-related illnesses, one should drink lots of water. Sports drinks and electrolytes are preferred during workouts, as they help in replenishing salts, along with the fluids, in the body.

5. Use external cooling mechanisms during workouts

The body temperature can be balanced if the external temperature is balanced. Keeping the concept in mid, it is considered prudent to workout in places where there is proper ventilation. Air-conditioners, fans and coolers help in keeping the surroundings cool, which, in turn, helps in cooling the body.

6. Avoid heavy meals before and after the workouts

Digestion of heavy meals leads to heat-generation in the body. Working out with this body heat can not only cause heat exhaustion, but heat strokes, as well. So it is mandatory not to have heavy meals before and after the workouts. Light, water-replenishing meals, such as fruits, are recommended.

7. Give proper rest to the body

Muscles of the body, if not given rest properly, develop cramps and strains. They also use more energy during the workouts, leading to muscle tissue-damage and generation of extra body heat, both of which lead to heat-exhaustion.

8. Wear accessories that will block out direct sunlight

While doing intensive workouts, it is advisable to keep your body shielded from direct sunlight, as body temperature sores up under the sun.This leads to heat exhaustion.

9. Avoid alcohol and caffeinated drinks in hot and humid climates

Alcohol and caffeinated drinks, such as coffee are responsible for dehydration .This, in turn, reduces the amount of sweat available for body-cooling. So, it is recommended that you don’t consume alcohol and caffeinated drinks in hot and humid climates.

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