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1. A person who works in hot areas becomes acclimatized when that individual has daily exposure to heat stress for 3-6
weeks. Fully acclimatized individuals nearly double their loss of heat by perspiring and therefore can dissipate heat more
rapidly. To aid in acclimatizing, sweet beverages are recommended to help keep energy levels up, as well as the consumption
of salt and potassium. Potassium is naturally found in citrus fruits (oranges, lemons, limes, grapefruit), and also in bananas,
potatoes, and tomatoes. So, for example, a break of Coke and fries is a good way to beat the heat! [water, sugar, salt, and
potassium] [NOTE: water is your most frequent need during heat stress, followed by sugar, salt, AND POTASSIUM, because
they are water soluble. These things will need replenishing often if you are to beat the heat!]
2. Heat related
illness comes in four stages, which can be progressive if not treated promptly.
a. Heat Cramps--skeletal muscle cramps
caused by salt and water loss by profuse sweating. Oral consumption of water and salt is recommended. Gatorade and similar
products are helpful, just be aware that the citric acid in such products may cause gastric distress. Calcium/Magnesium supplements
are also recommended for the prevention and treatment of muscle cramps.
b. Heat Syncope--dizziness and fainting. Blood
vessels become relaxed from the heat and so your blood vessel system is unable to keep your blood in your head. Sit down.
Consume water and salt. If this happens more than once, it is recommended to take calcium/magnesium supplements frequently
to decrease your chance of Heat Exhaustion (calcium and magnesium help keep the heart muscle working well).
c. Heat
Exhaustion--Occurs when the body's temperature reaches 103.5-104 degrees F. It may encompass heart cramps and syncope, but
is most characterized by altered mental status (the person afflicted is no longer able to think well). Other symptoms include
nausea, vomiting, headache, dizziness, irritability, weakness, thirst, rapid heartbeat, and or rapid breathing. The person
who has heat exhaustion sweats profusely. This person should lay down in a cool quiet area, consume water and salt, and not
return that day to the heat and activity that brought on the heat exhaustion.
d. Heat Stroke--can be fatal. It occurs
when the body temperature reaches 104-107 degrees F. The body is no longer able to self regulate it's temperature and begins
to shut down. Symptoms include all of the those listed for heat exhaustion, except the afflicted person stops sweating. This
person is very pale and likely confused or irrational. Fainting and seizures are also common. Emergency Medical treatment
is required to save this person's life.
3. Other helpful hints for people who work in hot environments: I like to
remember the six essential ingredients in pairs of two [salt and water; calcium and magnesium (tablets); & sugar and potassium
(like Coke & fries)]. Hats and buddy-work are also helpful techniques to limit heat stress.
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