Isn’t heat exhaustion and heat stroke the same thing? I hear that a lot when I teach the Boy Scouts about these two different conditions. These two conditions, heat exhaustion and heat stroke can be deadly, but also can be prevented by following simple steps and precautions.
Heat exhaustion can be brought on by a combination of dehydration and exposure to the hot sun. Some symptoms can include:
- pale and clammy skin
- heavy sweating
- nausea
- tiredness, dizziness, or fainting
- headache
- muscle cramps
Place the person in the shade, and encourage them to drink water. The cooling process may be accelerated by applying a wet cloth to the skin and fanning the person. Do not continue your hike until the person feels better.
Heat stroke is much more dangerous than heat exhaustion, and requires swift action, because the body’s core temperature has reach a life threathening 105 degrees Farenheit (40.5 degrees Celsius) or higher. The main symptoms to look for with heat stroke are:
– increased heart rate/rapid pulse
– dehydration
– hot, sweaty, red skin
– confusion and disorientation
With heat stroke it is imperative that you get the victim to medical help immediately. The victim’s temperature needs to be lowered quickly. If you are in an area that is too far for swift medical help, you must move the individual to shade, loosen tight clothing, and have him drink small amounts of cool water. Pour water on them and increase cooling by fanning. If traveling in a group of three or more, send one for help. Do not leave the victim alone. Carefully monitor the victim to prevent a relapse.
Prevention of Heat Exhaution and Heat Stroke
While it is essential to know how to spot and treat the symptoms of heat exhaustion and heat stroke, it’s also important to know how to prevent it in the first place.
Avoid hiking or other types of physical exertion during the hottest part of the day. Do yard work, and other outside activities during the morning hours, when there is more shade and cooler temperatures.
If you have a long hike planned, don’t be afraid to hit the trail early, and I mean early. When I’ve done my hikes of 15-20 miles in one day, I’m always at the trailhead ready to start by at least 5am. When it comes to mountain hikes, I recommend doing the same thing. Start early when it is cool, so the mountain climb won’t be as difficult and hot. It may be hot on the return trip down the mountain, but the hike downhill during mid-day is much less taxing on the body, than hiking uphill in the heat of the day.
Have adequate water with you on all your hikes, and carry some type of brimmed hat with you to provide shade for your head. How much is adequate water? I always carry 3 liters of water with me, regardless of whether it is a one mile hike or a 15 mile hike. Heat exhaustion and heat stroke are serious issues, but follow these steps can you can eliminate or at the very least minimize your chances.
Hydration packs are backpacks with a water sack inside (and they have room to carry your other supplies too). They have a tube straw that hangs over your shoulder, so you can sip water as you hike along the trail. We always wear hydration packs when we hike. Here are some we recommend:
For more outdoor safety tips, click here.
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