HEAT EXHAUSTION

1. HEAT EXHAUSTION Symptoms: * Fatigue, weakness, dizziness, or nausea * Cool, clammy, pale, red or flushed skin * Excessive sweating Treatment:* Get out of the sun to a cool spot and drink lots of cool water, a little at a time. If you are nauseated or dizzy, lie down. * Seek medical assistance ASAP. Ref: Healthwise Handbook, 13th edition Naval Hospital Health Promotion Program - 451-3712

2. HYDRATIONANALYSIS CHART Signs of Dehydration - Dryness in the mouth (cotton mouth) - Shortness of breath - Headache - Decrease and/or discoloration in urine - Nausea and/or vomiting, loss of appetite - Loss of coordination - Confusion - Elevated core temperature OK DRINK 1 CANTEEN URINE COLOR DRINK 1 CANTEEN OVER 15 MINUTES DRINK 2-3 CANTEENS OVER 60 MINUTES Naval Hospital Health Promotion Program - 451-3712 Note: 1 Canteen = 1 Quart

3. HYDRATIONANALYSIS CHART OK DRINK 1 CANTEEN URINE COLOR DRINK 1 CANTEEN OVER 15 MINUTES DRINK 2-3 CANTEENS OVER 60 MINUTES Note: 1 Canteen = 1 Quart Naval Hospital Health Promotion Program - 451-3712

4. PREVENTING HEAT INJURY • Before Exercise: • Daily intake of at least eight glasses (8 ozs. per glass). • Increase water intake with activity or hot weather. • Drink two glasses of water 15-30 minutes prior to exercise. • During Exercise : • Drink small amounts of fluid gradually to avoid dehydration (6-8 ozs. of cool fluid during exercise at 10-15 minute intervals.) • If the activity is greater than 90 minutes, drink watered down fruit juice or a sports drink (6-8% glucose (sugar) solution). • This replaces valuable blood sugar (glucose) to help prevent “hitting the wall” and becoming fatigued. Naval Hospital Health Promotion Program - 451-3712

5. Common Signs of Dehydration • What to Look For: • Thirsty and/or dryness in the mouth (cotton mouth) • Decrease/discoloration in urine • Nausea and/or vomiting, loss of appetite • Headache • Dehydration may lead to Heat Exhaustion or Heat Stroke! • What to Do: • Stop the activity • Drink small amounts of cool fluids, 6-8 oz. at 10-15 minute intervals. • Loosen constrictive clothing • Seek medical assistance Naval Hospital Health Promotion Program - 451-3712

6. PREVENTING HEAT INJURY • * ACCLIMATION • - Gradually get used to the heat • with approximately 1.5 hours • of exposure each day. • - New arrivers to area need a • minimum of 30 days to adjust. Naval Hospital Health Promotion Program - 451-3712

7. PREVENTING DEHYDRATION/HEAT INJURY * HEAT INTOLERANCE may be increased by: - Excessive alcohol consumption - Inadequate sleep - Medications which cause dehydration - Excessive coffee/tea (Caffeine) - Obesity Naval Hospital Health Promotion Program - 451-3712

8. WATER REQUIREMENTS: * Be sure that you drink water * Drink small quantities often (6 ounces/20 min.) * Water should be COOL (50-60`F) & palatable * Drink watered-down fruit juice or a sports drink (a 6-8% glucose solution) during excessive work or exercise Naval Hospital Health Promotion Program - 451-3712

9. Preventing Heat Injury - Conduct outdoor activities during cooler parts of the day - Wear light colored, breathable clothing (cotton, etc.)- Limit amount of time spent in heat- Schedule cool down times into p.t. time- Drink plenty of water before, during, and after activity. Naval Hospital Health Promotion Program - 451-3712

10. HEAT STROKE • Symptoms: • Confusion, delirium, or unconsciousness • Hot, dry, red or flushed skin, even under armpits. • Treatment: • 1- Call 911 or seek emergency assistance. • 2- If the body temperature reaches 105`, immediately • strip clothing down to underwear. Sponge the body • with cool water and fan to lower the body temperature. • 3- If the temperature is lowered to 102`, use care to avoid • overcooling. • Ref: Healthwise Handbook, 13th Edition Naval Hospital Health Promotion Program - 451-3712