Heat Exhaustion Doesn't Just Happen to Other Travelers

This can happen if you're hiking or trekking or on a long and dusty bus journey or simply sitting in the sun. It can even happen if you're walking around downtown Bangkok on an April afternoon, when the city heat can almost crush you.

In case that's not enough - humidity makes heat conditions even worse.

According to medical specialists, here's what it looks like: heavy sweating and clammy skin, heavier pulse rate and faster breathing than usual, weakness, dizziness and nausea, fever, muscle cramps...

Too much heat can also provoke other conditions, especially if you're older or already suffer from other illnesses, like high blood pressure. So if you're in anything less than perfect health and are thinking of being active in hot weather, please be extra careful.

Cooling off in a Bangkok pool
Photo: fuzheado via Flickr CC

If you suspect you're suffering from heat exhaustion, treat yourself, fast - because untreated, it can lead to an even more serious condition, heatstroke. But more on that shortly.

How to treat heat exhaustion?

Remember, I'm not a medical doctor so please, please check with the professionals. My goal is to alert you to the dangers and possible solutions you may run into as you travel, not to offer medical advice.

Air-conditioned mall in Shanghai
Photo: NerdyMom via Flickr CC

Here are some actions that doctors recommend when suffering from heat exhaustion:

• cool down: find some shade and rest, or get into the air conditioning if you're in town - nip into a cinema or a shop - just get out of the heat


• if you have access to ice - a bar or restaurant can usually oblige - make an ice pack for your neck and shoulders


• sit in front of a fan if you can find one - and even better, do it with a wet face and neck


• take a cool bath or a shower


• if you're not near one, use your bandanna, which should be part of your travel packing list: just wet it with your bottled water, and wrap it around your head and neck


• speaking of water, drink, drink, drink - you need to make sure you don't get dehydrated


• if you do get dehydrated, dissolve some oral rehydration salts (they should be part of your first aid kit checklist) in a liter of water


• forgot to bring ORS? make your own from this ORS recipe: add 1 tsp salt and 7-8 tsp sugar into your one-liter water bottle


• failing this, drink a bottle of cola: you should find Coke in even the most remote villages


• change into the lightest clothing you have: your sarong or a similar flowing garment would be best


• if you're dizzy, put your feet up to reverse the blood flow

And rest, rest, rest.

If heat exhaustion doesn't disappear - or at least lessen significantly - after a an hour, get to a doctor: you might have heatstroke.

The dangers of heatstroke

Heatstroke is often heat exhaustion gone wrong. It needs to be dealt with as a life-threatening emergency, because it can kill you or disable you permanently if it lasts too long. It is caused by the body's failure to regulate its temperature normally.

Coca-cola is available almost everywhere
Photo: Neil67 via Flickr CC

The most important thing you can do about heatstroke is avoid it. When heat exhaustion strikes, deal with it immediately: don't let it turn into heatstroke, because that could kill you.

While you may have taken proper precautions, your traveling companions might not have. They may need your help.

Here are some of the symptoms that signal heatstroke:

• extremely high temperature (which can damage the brain or other vital body organs)
• rapid pulse
• hot but dry skin (the body by now has stopped sweating - this is the danger zone)
• confusion and nausea
• speech may get slurred and the person might become incoherent
• fainting

The absolute first thing to do is get emergency medical care. If you have a cell phone, call an ambulance or the emergency assistance number and let them know where the emergency is taking place. Time is of the essence. In the meantime, the heatstroke victim urgently needs to cool down. Get him or her into a tub of cool (not cold - the thermal shock could be deadly) water, wrap them in a wet sheet - do whatever you have to to bring their temperature down while waiting for a doctor.

Cooling off is essential
Photo: Lori Greig via Flickr

If you're setting off on a trek or a long-distance journey in the heat, be prepared. Carry plenty of water, and keep your bandanna wet around your neck. Dampen your forearms and wrists often. If it's really hot, stay in the shade and don't exert yourself around high noon. Protect yourself from the heat - your life could depend on it.

Other heat-related ailments

Heat exhaustion and heatstroke are two of the more serious heat-related conditions you might encounter while you travel. There are others.

Arm yourself with water

• Heat cramps: these can happen if you're too active outside and your body's moisture evaporates. If they're serious, see the doctor. If not, just stop and rest, and drink some apple or grape juice.


• Heat rash: this causes your skin to become irritated and develop red welts or pimples, especially in the warm and humid parts of your body and in the folds. Keep these parts dry, and use talcum powder to keep them that way.


• Thirst: drink more than you think you need. I drink a liter every 2-3 hours, slowly, by sipping.


• Sunburn: wear a hat, and stay indoors when the sun is highest in the sky. Protect yourself with sunscreen if you have to go out.