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Sun and Heat Safety
Traveling to sunny destinations can be a great way to relax and explore, but exposure to intense heat and the sun can pose serious health risks. From sunburn to heat exhaustion, it’s important to take steps to protect yourself from the harmful effects of extreme weather. In this article, we’ll share essential tips to help you stay safe and enjoy your travels under the sun.
Sun Safety:
- Wear Sunglasses
- Choose sunglasses that protect against UVA and UVB rays
- Wear Sunglasses
- Apply Sunscreen
- Choose a broad-spectrum, water resistant sunscreen of at least SPF30 or higher
- Apply sunscreen at least 15 minutes before leaving the house
- Reapply sunscreen every 2 hours
- Don’t forget to apply sunscreen over the back of your neck and your ears!
- Apply Sunscreen
- Wear a wide-brimmed hat or use an umbrella
- Limit outdoor activities during the hottest parts of the day between 11am to 4pm
Heat Safety:
Heat illnesses like heat exhaustion and heat stroke can occur when travelling to areas with hot and humid weather, especially if a lot of outdoor physical activities are planned.
Some of these factors increase your risk for heat illnesses:
- Strenuous exercise in hot weather
- Poor baseline physical fitness
- Dehydration
- Ongoing acute illness
- Heavy external loads including clothing, equipment and protective gear
- Humid environment
These precautions can help to prevent heat illnesses:
- Drink a lot of fluids
- Avoid excessive alcohol and caffeine as this can lead to dehydration
- Wear loose and lightweight light-coloured clothing
- Wear a large-brimmed hat
- Reduce vigorous physical activities during periods of hot weather
- Avoid outdoor activities during the hottest parts of the day between 10am and 4pm
Heat Exhaustion:
Heat exhaustion arises from the body’s inability to cope with strenuous physical activity in a hot environment.
Symptoms of heat exhaustion include:
- Drowsiness
- Headache
- Nausea and vomiting
- Giddiness
- Profuse sweating
- Muscle cramps
If heat exhaustion is suspected, the following treatment is recommended:
- Stop physical activity
- Move to a shaded or air-conditioned area
- Lie down and elevate feet
- Remove excess clothing and equipment
- Cool yourself by applying a cold towel/ using a fan
- Rehydrate with cold water or a sports drink
- Seek medical attention if there is no improvement in symptoms
Heat Stroke:
Heat stroke occurs when the body temperature rises above normal ranges and results in dysfunction of the neurological system. It is a dangerous form of heat injury that can lead to death, and therefore must be identified and treated quickly.
Symptoms of heat stroke include:
- Headache
- Confusion
- Memory impairment
- Weakness
- Fainting
- Seizures
Should heat stroke be suspected, please seek medical attention immediately at the nearest emergency department. Cooling measures like applying a cold towel or pouring cold water on the individual can be taken while awaiting the arrival of medical help.
By staying hydrated, wearing light clothing, and taking breaks in the shade, you can enjoy the warmth of your destination while keeping your health and safety a top priority.
