When Temperatures Climb! Preventing Heat exhaustion

[arturo garcia]

When temperatures climb, remember to:

1. Wear loosefitting, lightweight clothing. ...
2. Protect against sunburn. ...
3. Drink plenty of fluids. ...
4. Take extra precautions with certain medications.
5. Take it easy during the hottest parts of the day. ...
6. Get acclimated. ...
7. Be cautious if you're at increased risk.

Check for signs of heat exhaustion
The signs of heat exhaustion include:

• headache
• dizziness and confusion
• loss of appetite and feeling sick
• excessive sweating and pale, clammy skin
• cramps in the arms, legs and stomach
• fast breathing or pulse
• temperature of 38C or above
• intense thirst

The symptoms are often the same in adults and children, although children may become floppy and sleepy.
If someone is showing signs of heat exhaustion they need to be cooled down.

Things you can do to cool someone down
Follow these 4 steps:

1. Move them to a cool place.
2. Get them to lie down and raise their feet slightly.
3. Get them to drink plenty of water. Sports or rehydration drinks are OK.
4. Cool their skin – spray or sponge them with cool water and fan them. Cold packs around the armpits or neck are good too.

Stay with them until they are better.
They should start to cool down and feel better within 30 minutes.

 

[Kitsambler]

Get acclimated. ...

When I was stationed in the Middle East, we were advised that it takes about 3 weeks. Three weeks of cautious physical activity during the cooler hours of the day. The body needs time to "ramp up" its water flow-through-for-evaporative-cooling mechanism.

 

[VNwalking]

Thank you, Arturo. This post could save someone's life.
Does anyone know which medications increase the risk of heat stroke? @davebugg ??

 

[Deleted member 67185]

Thank you, Arturo. This post could save someone's life.
Does anyone know which medications increase the risk of heat stroke? @davebugg ??

There are actually some meds that are fairly common which can create problems with high temperatures when exercising. They affect the body's ability to regulate a response to heat in a few important ways:

1. Decreasing the ability to sweat -- Cough and cold meds, and some allergy meds. Additionally, these same meds may contain ingredients which also can increase the metabolic rate which increases internal body temps.

2. Affecting the ability of the brain and hypothalamus to manage heat regulation -- Some meds which are used to control mental health problems, like antipsychotics.

3. Reducing blood pressure -- These meds can decrease the rate of blood flow to the skin layers which impairs the skin's ability to shed heat.

4. Increasing levels of dehydration -- Some meds are specifically prescribed as diuretics, but there are also meds whose side effects can act as a diuretic as well.

5. Also, as we get into our later years, the 'thirst' response decreases. This means that thirst is not a reliable signal for rehydrating. Older pilgrims need to be aware of this and carefully monitor their fluid intake.

 

[arturo garcia]

Thank you, Arturo. This post could save someone's life.
Does anyone know which medications increase the risk of heat stroke? @davebugg ??

Buen Camino!

 

[Rebekah Scott]

some medicines administered via slow-release patches will over-medicate you in high heat!

 

[Glamgrrl]

We found a product called Flectomin at the farmacy that is electrolyte replacement. It’s in packets. It’s great and is mostly used for babies who are sick, but it’s perfect for adults too (like pedalyte) We used one a day for the last 200km toward the middle/end of the day. Before that drank mostly water and the Aquaris drink. As a distance runner I preach hydrate early and often. If you are feeling thirsty, it’s many times too late, stop, cool down and replace electrolytes ASAP. If you’re not peeing, you have a problem.

 

[Deleted member 67185]

I would like to talk about electrolyte replacement and sports drinks as it relates to heat stress injuries, like heat stroke.

Prolonged dehydration can create hypovolemia of the circulating blood. Most people are familiar with hypovolemia -- or decreased blood volume -- as it pertains to a heavy bleeding injury, but this condition also occurs when dehydration removes the fluid content from the bloodstream.

Hypovolemia via dehydration is one of the big reasons why people who are doing constant physical work, like walking in the sun, experience a crash of energy levels and seem to feel weaker: while not stoking the engine with enough calories is one concern, the other half of that equation -- which is even more important, is water intake.

Electrolytes do not provide protection against heat stroke or exhaustion. In fact, the sugars and salts (electrolytes) in sports drinks and replacements additives can make these conditions more likely, depending on the amounts of their intake.

Too many electrolytes can interfere with the ability of water to cross from the gut to the bloodstream, as well as decrease the ability of the kidneys to function as they try to deal with an overload of salts and sugars. Additionally, overuse of these salts and sugars can cause diarrhea, which will further complicate the prevention and treatment of these heat injuries as it exacerbates dehydration.

If one is trying to avoid heat stress injuries, limit the amount of electrolyte supplements or sports drinks that are consumed. Focus on water. Staying hydrated is the most important factor in the prevention of hypovolemia. And this is the reason to try and avoid giving electrolytes if treating someone with heat stress injuries: what is needed is to rapidly treat hypovolemia as well as reduce body core temperature. Since electrolytes can make it less efficient to treat dehydration/hypovolemia, it is best to stick to water.

Evidence of the loss of significant levels of electrolytes involve symptoms of heart irregularities or nervous system impairment. These can also be signs of hypovolemia as well. In this instance, a diluted sports drink can help, but it is likely that it will take an IV infusion of electrolytes to deal with this symptomatology.

 

[WalkingInGers]

I wanted to start a thread about dealing with HEAT…and I just saw this..

 

[Peterexpatkiwi]

Very timely, good that you've 'bumped' it

 

[WalkingInGers]

What are the ways to deal with heat? Sun umbrellas, drinking lots of liquids, resting sufficiently AND?

 

[Tincatinker]

Orujo!! Nah, seriously? Sunbrellas? Not a bad idea. Drinking lots of liquids? NOT always a good idea. Drink sufficient to maintain a reasonable level of hydration but not such that you’re peeing at a greater frequency than what is normal for you. Resting? Avoiding walking at times of the day when shade temperatures exceed your home maximum. 65F for me.

The awkward one is always appropriate clothing - sufficient sun protection and plenty of air circulation: usually provided by all those cunning, expensive, high tech fabrics that barely survive one Camino hand-wash, or about 10lbs of loose woven wool and a loose cotton undergarment that will let the wind blow through whenever it does that only requires washing when even the camels move up-wind of you.

It’s not a bad, silly, unanswerable question but ask @Arctic_Alex and one of our southern Spanish members what counts as a hot day and be cheerfully bewildered by the replies

 

[WalkingInGers]

Orujo!! Nah, seriously? Sunbrellas? Not a bad idea. Drinking lots of liquids? NOT always a good idea. Drink sufficient to maintain a reasonable level of hydration but not such that you’re peeing at a greater frequency than what is normal for you. Resting? Avoiding walking at times of the day when shade temperatures exceed your home maximum. 65F for me.

The awkward one is always appropriate clothing - sufficient sun protection and plenty of air circulation: usually provided by all those cunning, expensive, high tech fabrics that barely survive one Camino hand-wash, or about 10lbs of loose woven wool and a loose cotton undergarment that will let the wind blow through whenever it does that only requires washing when even the camels move up-wind of you.

It’s not a bad, silly, unanswerable question but ask @Arctic_Alex and one of our southern Spanish members what counts as a hot day and be cheerfully bewildered by the replies

I read 65C in terms of your tolerance and went back and saw you mentioned Fahreheit…ouffff

 

[t2andreo]

You should carry at least one Buff while on Camino. The Buff can be soaked with any reasonably clean water and then worn as a headband, wrist band, or neckband. The evaporative effect - even on a hot and still day - can dramatically reduce heat exhaustion effects. A "time-out" rest, in any shade also helps.

I always carry at least two Buffs. They ride nicely, folded, in my rear trouser pockets when not being used.

On a tangent, once, I used a Buff to make a field-expedient pressure bandage over a head wound, after I fell over a fence. Silly me. I tried to hop the fence whilst wearing my fully loaded rucksack. Head wounds bleed like crazy. Direct pressure, following rinsing out with bottled water, was the best treatment. The Buff worn as a headband, held a full open packet of facial tissues in place until the bleeding stopped.

Necessity - the mother of invention.

Buff - don't leave home without one or two.

Hope this helps.

Tom

 

[WalkingInGers]

You should carry at least one Buff while on Camino. The Buff can be soaked with any reasonably clean water and then worn as a headband, wrist band, or neckband. The evaporative effect - even on a hot and still day - can dramatically reduce heat exhaustion effects. A "time-out" rest, in any shade also helps.

I always carry at least two Buffs. They ride nicely, folded, in my rear trouser pockets when not being used.

On a tangent, once, I used a Buff to make a field-expedient pressure bandage over a head wound, after I fell over a fence. Silly me. I tried to hop the fence whilst wearing my fully loaded rucksack. Head wounds bleed like crazy. Direct pressure, following rinsing out with bottled water, was the best treatment. The Buff worn as a headband, held a full open packet of facial tissues in place until the bleeding stopped.

Necessity - the mother of invention.

Buff - don't leave home without one or two.

Hope this helps.

Tom

It looks like your suggestion is completely logical. Buffs can also be used for filling in shoes, I.e., you have a size shoe but most people have one foot longer than the other or even wider. In such cases, to avoid feet rubbing against the sides of the shoe, can be used to wedge (is that the right word in English?) the foot against the shoe to avoid chaffing.

 

[t2andreo]

Yup! Between Buffs and Duck tape, we can rule the world!

 

[WalkingInGers]

I have been looking at hands free sun umbrellas and the offer seems unsatisfactory and expensive and cumbersome. In most offers, you are obliged to purchase a special umbrella, a contraption that hitches onto a vest that you need to place in front of you. At this time in the juncture, it looks like other solutions will have to be found…
Anyone have experiences with sun umbrellas that hitch onto a backpack?

 

[David Tallan]

The umbrella I bought from Ivar's store attaches to a backpack at the waist and on a shoulder strap. My experience is that there are pluses and minuses. On the one hand, it provides some rain protection with lots of ventilation, sun protection, and leaves my hands free for the trekking poles. On the other hand, it is fixed in place. That means I can't constantly adjust it for the angle of the wind or rain and it can affect visibility, especially on uphill climbs.

 

[t2andreo]

Use any umbrella that does the job - providing shade to your head, shoulders and upper torso. Because, as a general rule, shade is some 20 degrees (F) cooler than the sun-drenched surroundings.

Then stuff the open umbrella in your rucksack harness, held in place by your sternum strap. It is crude but effective.

I have seen pilgrims use basic, folding umbrellas to do this. In this use-case, a lighter weight umbrella would be better. Lighter, brighter colors are better than solid dark colors, as they reflect the sun's heat better than solid dark colors.

While this application is for shade on bright sunny days, a brighter-colored umbrella would aid in protecting you when walking in rain, against oncoming traffic, on the days when you have to road-walk, and it is gloomy. Once the rainfall gets more than a mist, and a poncho is needed, an umbrella is redundant I think.

If you want to get clever, consider threading several heavy rubber bands or hair scrungie rings onto your rucksack straps, ABOVE the sternum / chest strap. This will help you hold the umbrella in place.

I have used the hair scrunchie rings for this. As Tink might quip - “works a treat!”

Hope this helps.

Tom

 

[WalkingInGers]

Use any umbrella that does the job - providing shade to your head, shoulders and upper torso. Be zas a general rule shade is some 20 degrees cooler than the sun-drenched surroundings.

Then stuff the open umbrella in your rucksack harness, held in place by your sternum strap. It is crude but effective.

I have seen pilgrims use basic, folding umbrellas to do this. In this use-case, a lighter weight umbrella would be better.

If you want to get clever, consider threading several heavy rubber bands or hair scrungie rings onto your rucksack straps, ABOVE the sternum / chest strap. This will help you hold the umbrella in place.

I have used the hair scrunchie rings for this. As Tink might quip - “works a treat!”

Hope this helps.

Tom

Gives me hope to be able to tackle 33 degree weather in March 2025.

 

[trecile]

I have been looking at hands free sun umbrellas and the offer seems unsatisfactory and expensive and cumbersome. In most offers, you are obliged to purchase a special umbrella, a contraption that hitches onto a vest that you need to place in front of you. At this time in the juncture, it looks like other solutions will have to be found…
Anyone have experiences with sun umbrellas that hitch onto a backpack?

I also have the umbrella that Ivar sells in the forum store.

I've tried smaller, lighter umbrellas, and they just were too wobbly for me, and not anywhere near as durable.

Although I haven't had to use it much on my Camino this year I'm very happy that I have it to provide me with shade on warm sunny days.

The telescopic and handsfree trekking umbrella

Please note: All umbrellas sold here do have the Silver UV protection. This means that the color of the umbrella is silver on the outside and black on the inside. The handsfree trekking umbrella as compact version can be easily attached on the shoulder straps and hip belt on nearly all kind of...

www.santiagodecompostela.me

 

[WalkingInGers]

I stumbled upon a clothes manufacturer located here in France that produces clothes that are supposed to keep you cool for persons working, living, walking in hot climates. I decided to test that out and purchased a long sleeve shirt to try out when it becomes really hot. The trouble is that at the moment, it’s cold and rainy…LOL