Field Trip Handy Info Sheet Beat the Heat, Heat Exhaustion, and Heat Stroke please feel free to add to this list....mary
Surviving heat waves & really hot weather
Water, water, water.
Stay hydrated - extra water is critical for hot days.
Please bring a minimum of 4 bottles of water for yourself.
Preferably 8 bottles & can be frozen the night before.
Don’t forget your sunscreen!
Canteens are handy - camelbacks are even handier.
Some sites are in the middle of nowhere (hence, food is inaccessible).
Veggie / fruity lunch & snacks are best.
Meats & nuts (‘coz “high” protein) can make you hotter.
Even though nuts can make you hotter, it’s a good idea to a have a few salted ones on you anyway - sweating makes you lose salt - and salt loss can be as dangerous as heat stroke.
Wear a sweat band on your forehead - scarves also work well. You can always keep the scarf wet - which also helps to keep you cool.
Avoid dark colours - light colours reflect the sun better.
Loose/looser clothing also keeps you cooler.
To the best of your ability, wear cotton or silk - cooler than synthetic materials.
‘Coz you’re in safety boots, wear cotton socks (cooler than synthetic materials).
Bring a spray bottle of water - actually does keep you cooler.
If you add lavender, eucalyptus, or tea tree oil to the spray, you also keep the bugs away.
If you feel “way too hot”, please get under some sort of shade or get into your car & turn on the air conditioning - and then drink loads of water.
Find shade.
If you feel faint or dizzy, call your Trip Leader’s cell phone immediately, please.
No running or over-exertion, please. Move slowly - trudging is completely acceptable.
Symptoms of heat exhaustion
cool, clammy skin with "goose bumps"
heavy sweating
fatigue
light-headedness, dizziness
problems with physical coordination
muscle cramps
headache
nausea
Heat exhaustion & stroke effects can last a couple of days.
If you continue to show signs of heat exhaustion after 30 minutes, then the Field Trip Leader will call 911. You probably have heat stroke.
Symptoms of heat stroke
high fever (104oF/40oC)
severe headache
light-headedness or dizziness
disorientation or confusion
irrational behavior
irritability or emotional instability
nausea or vomiting
muscle weakness and cramps
flushed or red skin
lack of sweating, dry skin
rapid heartbeat
rapid, shallow breathing
seizures
Other participants: While waiting for the ambulance, we’ll move the person to shade, give them water (nothing else, please), and apply “ice” or water - particularly to armpits, groin, neck, & back.