This document provides information on heat illnesses including heat rash, sunburn, heat cramps, heat exhaustion, and heat stroke. It details symptoms of each and recommends first aid treatments. Additional tips include drinking water regularly to avoid dehydration, resting in shade, and monitoring others for signs of heat stroke. Proper hydration is key to preventing heat illnesses, with recommendations to drink before thirst sets in and replace electrolytes through foods or sports drinks.

2. Learning Intention:
• To equip you with the knowledge to avoid and
treat heat illnesses.

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