Heat Stress Awareness

BEAT THE HEAT

“During extremely hot weather, it is easy to become dehydrated or for your body to overheat. If this happens, you may develop heat cramps, heat exhaustion or even heatstroke. Heatstroke can result in irreversible damage to your body, including your brain or even death”

Source: Preventing Heat Related Illness, Government of South Australia, 30 October 2009

In the extreme heat of summer, it is important to know how to avoid becoming ill, what the effects of extreme heat are and what to do if you experience any of these effects.

Prevent Heat Stress – 10 Top Tips:

1. Drink 10 – 12 cups of water per day (Check with your doctor if you are on limited fluids or fluid tablets)
2. Avoid alcohol, coffee and soft drinks
3. Avoid direct sunlight
4. Reduce physical activity
5. Wear light weight loose fitting clothing
6. Take a cool shower or bath
7. Eat regular light meals, avoid salty foods
8. Keep moist cloths in the fridge for cooling your face, neck and wrists
9. Check on elderly family and friends who may find it difficult to deal with the heat
10. Seek fan cooled or air conditioned environments (shopping centres, local library or cinema)

If You Must Be Out in the Heat

• Limit activity to morning and evening
• Wear a wide brimmed hat, sun glasses and sun screen
• Rest regularly and drink water frequently

Stay Hydrated

Drinking enough water is important for health and hydration. Water helps regulate our body temperature by sweating or perspiring. To avoid dehydration, drink water often throughout the day and check the frequency and colour of urination. A full bladder at least every 3 to 5 hours and colourless or lightly coloured urine indicate good hydration.

5 Top Tips for Drinking Water:

1. Drink water first thing in the morning and before going out
2. Drink a glass of water before every other drink and before eating
3. Add a squeeze of lemon juice or other flavouring if you find it hard to drink water
4. Carry a water bottle and drink the contents over a few hours
5. Check that the source of water is safe for human consumption