Long periods of time in the sun can lead to dehydration and heat exhaustion if you're not careful.
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Dehydration happens when someone loses more fluid than they take in, especially if it’s really hot outside, so make sure you’re sipping lots of water at regular intervals.
Here, the experts from the first aid charity St John Ambulance explain how to spot and treat dehydration and heat exhaustion - and stay safe in hot weather.
How to spot dehydration
There are four key things to look for if someone is suffering from dehydration:
1. They may complain of headaches and light headedness.
2. Dry mouth, eyes and lips.
3. Pass only small amounts of dark urine.
4. Have muscle cramps.
How to treat dehydration
1. Help them to sit down and give them plenty of water to drink.
2. Giving them an oral rehydration solution to drink will help replace salt and other minerals which they’ve lost – you can buy this in sachets from any pharmacy - and it's worth keeping some in your first aid kit.
3. If they have any painful cramps, encourage them to rest, help them stretch and massage their muscles that hurt.
4. Keep checking how they’re feeling – if they still feel unwell once they’re rehydrated then encourage them to see a healthcare professional straight away.
If left untreated, someone with dehydration can develop heat exhaustion, which is more serious, so it’s important to make sure they rehydrate themselves as soon as possible.
What causes heat exhaustion?
Heat exhaustion is caused by a loss of salt and water from the body, usually through excessive sweating. It develops slowly and usually happens to people who aren’t used to hot, humid weather. If you’re at an outdoor event and it’s very hot, it’s easy to suffer from heat exhaustion.
How to spot heat exhaustion
There are six key heat exhaustion symptoms to look out for
1. Headache.
2. Dizziness.
3. Loss of appetite and feeling sick.
4. Sweating with pale clammy skin.
5. Cramps in the arms, legs and stomach.
6. Fast, weakening pulse and breathing.
How to treat heat exhaustion
1. Help them to lie down in a cool place and raise their legs.
2. Give them lots of water to drink or isotonic sports drinks.
3. Check their breathing, pulse and responsiveness.
4. Suggest they get medical advice. Call 999/112 if you are concerned.
As with any medical concerns/issues, always seek medical advice.
Hot weather can also impact our animals and pets
- Vets warn hot ground burns pet paws
- Dogs are more likely to get sunstroke than humans - and it can be fatal. Here's how to keep dogs cool in hot weather
St John Ambulance is a charity dedicated to the teaching of first aid. They support the NHS, provide medical support at public events and administer engaging youth programmes throughout England.
Each year, 400,000 people learn how to save a life by completing a St John Ambulance training programme. First aid is such a simple skill, but has an incredible impact and can be the difference between a life lost and a life saved. Visit www.sja.org.uk for more first aid advice or to arrange a training course.