Heat Stroke or sunstroke is a life-threatening condition that often occurs when the body receives too much heat and cannot dissipate heat effectively. In particular, men who do outdoor activities such as running, cycling, climbing or working in the sun may be at higher risk than the general population and need to know
how to prevent heatstroke for safety. What should you do? We have compiled it for you!
1. Drink enough water, don’t wait until you’re thirsty.
Dehydration is the main reason why the body cannot regulate its temperature well. Outdoor men should drink water regularly. คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย Do not wait until you feel thirsty because this means that the body is dehydrated.
Tips
- Drink 2-3 liters of water a day, or more if you are exercising in the sun.
- Avoid alcoholic and caffeinated beverages, as they dehydrate your body faster.
- If you do high-energy activities, you should drink a sports drink to replace the minerals lost through sweat.
2. Dress appropriately to reduce heat retention.
Proper clothing can help prevent overheating. Men who enjoy outdoor activities should choose clothing that is breathable and protects their skin from the sun.
How to choose appropriate clothes?
- Wear breathable clothing, such as cotton or polyester fabrics that wick away sweat.
- Avoid dark-colored clothing, as it absorbs more heat than light-colored clothing.
- Wear a wide-brimmed hat and sunglasses to reduce direct heat from the sun.
3. Avoid strenuous activities during hot weather.
The sun’s rays are strongest between 10:00 a.m. and 4:00 p.m. If you must do outdoor activities, plan to do them before or after this time to reduce your risk.
If you need to go out in the sun, what should you do?
- Take breaks every 20-30 minutes and find a shady place to cool off.
- Use sunscreen with an SPF of 30 or higher to prevent sunburn and reduce the body’s burden on temperature regulation.
- If you feel dizzy, weak or lightheaded, stop immediately and find a cool place to drink plenty of fluids.
4. Use technology to help track body temperature.
Wearable devices such as smartwatches and fitness trackers now track body temperature and water loss levels, helping outdoor guys know when to take a break and prevent heatstroke in advance.
Technology to reduce the risk of heatstroke
- Some smartwatches or fitness trackers can alert you when your body temperature is abnormally high.
- Clothing and equipment with cooling technology, such as CoolTech fabrics or breathable shirts designed specifically for outdoor activities.
- Weather forecast apps help you plan your activities better and choose times when temperatures are not too high.
5. Listen to your body and don’t push yourself too hard.
Many people often ignore their body’s warning signs because they want to finish an activity or think, “It’s just a little hot, it’s okay.” But that can lead to heatstroke without realizing it.
Warning symptoms of heatstroke
- Excessive sweating, or in some cases, no sweating at all.
- Dizziness, nausea, or vomiting
- Rapid heartbeat, abnormal rapid breathing
- High fever, red face, and confusion
If you experience these symptoms, you should rest in a shady place, drink water, and apply cold compresses to your pulse points, such as your neck, armpits, and groin. If your symptoms do not improve within 30 minutes, you should see a doctor immediately.