How To Prevent Heat Stress

Heat stress can cause various symptoms, including cramps, fainting, heat exhaustion and a fatal condition known as heatstroke.

What causes heat stress?

The body’s ideal internal temperature is 98.6 F. When it rises above this, its cooling mechanism reacts. Heated blood dilates the blood vessels, activating the sweat glands. The sweat glands then secrete fluids containing electrolytes onto the surface of the skin. When the sweat evaporates, excess heat is removed.

The warmer the body gets, the more sweat it secretes. Through sweating alone, a person can lose up to 3 gallons of fluid in one day. If fluids and electrolytes are not replaced and the body temperature remains elevated, heat stress sets in.

Untreated heat stress can progress to heatstroke, which can be fatal.

Warning signs

Manual labor can contribute to an increase in body temperature, especially when working outdoors. Under hot and humid conditions, the body’s internal temperature may rise faster than the body can cool itself.

Potassium and magnesium contribute to muscle performance, while sodium helps maintain balanced water levels. Sweating out these electrolytes creates chemical imbalances, causing adverse physical effects. According to the Centers for Disease Control and Prevention, heat stress can cause the following symptoms:

• Muscle cramps
• Headache
• Dizziness or fainting
• Nausea
• Irritability
• Fast breathing or fast pulse
• Excessive thirst
• Elevated body temperature
• Excessive sweating
• Pale skin

Heatstroke symptoms include the following, according to the Cleveland Clinic:

• Confusion or agitation
• Hallucinations
• An inability to sweat
• Red, dry skin
• Dizziness or fainting
• Slurred speech
• Seizures
• A body temperature over 105 F

How to prevent heat-related illness

After a few days of heat exposure, the body can acclimatize. Until then, take these precautions:

• Prevent fluid loss by drinking at least 64 ounces of water throughout the day.
• Do not use salt tablets. Instead, add a little salt to meals.
• Avoid hot or heavy meals. Foods that are difficult to digest can?make the body work harder while also working to stay cool.
• Dress sensibly. Wear breathable fabrics like cotton and light colors that reflect heat. When not at work, wear a hat with a brim or visor.
• Apply sunscreen regularly.
• Avoid alcohol, which can lead to dehydration. Drink water instead of electrolyte replacement fluids, as they can cause kidney problems.
• Take proactive steps to cool off at the first signs of heat stress.

If possible, schedule your highest level of strenuous activity during the coolest time of the day and save less vigorous activities for warmer times of day.

We are all at risk for heat stress. Taking these simple precautions can help you stay safe in the heat.