3. What is a heat illness?
•Heat rash
•Sunburn
•Heat cramps
•Heat exhaustion
•Heat stroke
Severity
4. Heat Rash (prickly heat)
• Symptoms: Skin becomes reddened and may itch, feel
prickly or hurt.
• First Aid: Practice good personal hygiene; keep the skin
clean and the pores unclogged, allow skin to dry, wear
loose clothing.
5. Sunburn
• Symptoms: Skin becomes reddened, pain, blistering in
severe cases.
• First Aid: Move into shade or cover minor burns with
light cloth, frequent sips of water, cool skin by
sponging with water, apply after-sun.
6. Heat Cramps:
Symptoms: Cramping of either active muscles (arms, legs)
or involuntary (usually abdominal) muscles (or both).
First Aid: Replenish electrolytes through drinking of
fluids such as sports drinks etc. Rest in a cool
environment.
7. Heat Exhaustion:
Symptoms: Nausea, dizziness, weakness headache,
blurred vision, profuse sweating, cold/wet (clammy)
grayish skin, unconsciousness, coma and death.
First Aid: Lie down in a cool location, administer
fluids if conscious. If unconscious, seek medical care.
8. Heat Stroke:
Symptoms: Chills, restlessness, irritability, euphoria, red
face and skin, disorientation, hot/dry skin (not always),
collapse, unconsciousness, convulsions and death.
First Aid: Immediate, aggressive cooling of the victim’s
body using wet cloths, immersion into cold water or
alcohol wipes. Contact emergency services ASAP!
9. Avoidance
Remove clothing layers
Stop & rest
Drink little & often to avoid dehydration
Move into shade
Sun-hat and or sun-screen
10. Dehydration
Fluid loss Time* Effect & Symptoms
(* timing may vary based on intensity of exercise and
heat/humidity)
0.75 L 1 hr unnoticed (at 1.5% weight loss you are
considered dehydrated)
1.5 L 2-3 hrs loss of endurance, start to feel thirsty, feel hot,
uncomfortable
2.25 L 3-4 hrs loss of strength, loss of energy, moderate
discomfort
3 L 4-5 hrs cramps, headaches, extreme discomfort
3.5-4 L 5-6 hrs heat exhaustion, nausea, faint
5+ L 7+ hrs heat stroke, collapse, unconsciousness
11. What to drink:
• Water is the best; juices are also good (juices contain
energy restoring glucose).
• Electrolyte (sports) drinks are usually not needed (but can
be used for first aid for cramps).
• Stay away from caffeinated carbonated, diet drinks and
alcohol as they take water out of your body.
12. How Much Water is Enough?
• More than you want just to satisfy your thirst
• Sources of water are:
1. Fluids – ½ pint = 250 mL every 30-60 min
2. Foods - fruit & veggies are 90% water
• Not too cold
13. Eat Healthily
You can and should replace essential elements lost
during sweating.
Eat a balanced diet rather than taking salt tablets or
drinking expensive sports drinks.
14. Watch out for each other!
• Someone heading into a heat stroke will no longer
realise what is happening to him/her
• It is vital that group members be able to recognise
what is happening and intervene
• Without quick attention, the person may die!
15. General advice
Lie down in shade
Remove outer clothing
Sip water
Cool with damp cloth, especially head &
neck
