The Philippines has a tropical climate. When the weather forecast is sunny, it’s hot and humid, which means that travellers must take extra precautions to prevent heat-related illnesses.
What is heat exhaustion and heat stroke
One of the most common risks associated with hiking and camping in hot and humid conditions is the development of heat exhaustion and heat stroke. These conditions occur when the body is unable to regulate its internal temperature in response to prolonged exposure to high temperatures and humidity. Heat exhaustion is the less severe of the two conditions and can typically be treated with rest, hydration, and cooling measures. Heat stroke, on the other hand, is a medical emergency that requires immediate intervention to prevent serious and potentially life-threatening complications.
How do you develop heat exhaustion or heat stroke
There are several factors that can contribute to the development of heat exhaustion and heat stroke. Here are two factors that are commonly associated with these conditions:
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If you are exposed to high temperatures and humidity with little or no appropriate protective clothing or shelter for a prolonged period.
- if your fluid intake is insufficient.
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if you are exhausted, injured or ill.
How to spot the signs of heat exhaustion
Recognizing the early signs is crucial in order to prevent the condition from worsening. Here are some early signs to look out for:
- Excessive sweating
- Very thirsty
- Fatigue and weakness
- Dizziness
- Muscle cramps
- Rapid heartbeat
It’s important to note that these symptoms can also be indicative of other medical conditions, so it’s important to seek medical attention if symptoms persist or worsen. Heat exhaustion may progress to heat stroke if left untreated.
What should you do
If you have signs of heat exhaustion, you need to cool down as soon as possible.
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Move to a cool, shaded area: If you’re on a trail with no tree cover, move to a shaded area to cool down.
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Rest and rehydrate: Take a break and drink plenty of fluids, such as water or a sports drink containing electrolytes.
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Remove excess clothing: Remove any excess clothing, such as jackets or hats, to allow your body to cool down.
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Apply cool water: Apply cool water to your skin or use a cool, damp towel to help lower your body temperature.
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Use a fan: Create air movement with a shirt or scarf to help cool down the body.
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Monitor symptoms: Keep an eye out for symptoms of heat exhaustion, such as dizziness, headache, nausea, and fatigue. Seek medical attention if symptoms persist or worsen.
If you start to feel better after about half an hour, you may continue your journey with caution. If not, call for help immediately. It’s essential to have a companion that knows the symptoms of heat-related illnesses because if your condition progresses to heat stroke, you cannot function normally. Your companion is your hope to call for help.
How to spot the signs of heat stroke
The time it takes for heat exhaustion to progress to heat stroke can vary depending on several factors, including the individual’s age, health status, level of physical activity, and the environmental conditions. In some cases, heat stroke can occur suddenly and without warning, while in other cases, it may develop over the course of several hours. Here are some signs to look out for:
- Stops sweating even while feeling hot
- Hot skin
- Rapid breathing
- Altered mental state
- Loss of consciousness
It’s essential to have a companion that knows the symptoms of heat-related illnesses because if you have these signs, your condition has progressed to heat stroke, and you cannot function normally. Your companion is your only hope to call for help.
How to avoid heat exhaustion and heat stroke
Hiking on a sunny day can be enjoyable, but it’s important to take steps to protect your skin from the sun’s harmful rays. Here are some tips on how to protect yourself from the sun when hiking:
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Wear protective clothing: Cover as much of your skin as possible with lightweight, loose-fitting clothing that covers your arms and legs. Wear a wide-brimmed hat to protect your face, neck, and ears from the sun.
- Use an umbrella: An umbrella can effectively block the sun’s heat, especially on trails with little or no tree cover. However, avoid using it when you are in an exposed and windy areas.
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Use sunscreen: Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin before heading out on your hike. Reapply every two hours or more often if you sweat or swim.
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Plan your hike for early morning or late afternoon: The sun’s rays are strongest between 10 a.m. and 3 p.m. Plan your hike to avoid these peak hours, and hike during the early morning or late afternoon when the sun is less intense.
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Seek shade: Take frequent breaks in shady areas, such as under trees or rock formations, to rest and avoid prolonged exposure to the sun.
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Bring plenty of water: Staying hydrated is important when hiking, especially in hot and sunny conditions. Bring enough water to last your entire hike, and drink regularly to stay hydrated.
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Wear sunglasses: Protect your eyes from the sun’s harmful rays by wearing sunglasses that block 100% of UVA and UVB rays.
- Choose a destination with lots of tree cover.