Sun and heat exhaustion

Find shade and sit down if you feel unwell

With heat waves predicted for the summer it's important to recognise and avoid sun and heat exhaustion when you are following our walks. We've put together is a short guide about what to look out for and what to do about it.

Sun and heat exhaustion occur when your body overheats due to prolonged exposure to high temperatures and dehydration.

While a gentle ramble might seem low-risk, the cumulative effect of sun exposure and physical exertion can lead to problems if you're not careful.

Signs of sun and heat exhaustion

Sun exhaustion often comes on gradually. Keep an eye out for the following signs in yourself and your walking companions:

• Headache
• Dizziness or lightheadedness
• Nausea or vomiting
• Pale, cool, and clammy skin
• Fast, weak pulse
• Muscle cramps or weakness
• Excessive sweating
• Feeling unusually tired or weak

In extreme cases there are more serious signs that require immediate attention.

• Confusion
• Rapid, strong pulse
• Hot, dry skin (you may have stopped sweating)
• High body temperature (104°F or 40°C or higher)
• Seizures
• Loss of consciousness

If you or someone you're with experiences the more severe signs, it's crucial to seek medical help immediately.

Avoiding sun and heat exhaustion

Here are a few tips on how to minimise the risk:

When to walk

• Avoid the hottest part of the day: If possible, plan your longer or more strenuous walks for the early morning or late afternoon/early evening when the sun's intensity is lower. The peak heat hours are typically between 11 am and 3 pm.
• Check the forecast: Be aware of the day's temperature and UV index. On particularly hot or high UV days, consider shorter routes or rescheduling.

Dress appropriately

• Light-coloured, loose-fitting clothing: These fabrics reflect sunlight and allow your skin to breathe, helping your body regulate its temperature.
• Wide-brimmed hat: This is essential for protecting your face, ears, and neck from direct sun exposure.
• Sunglasses: Protect your eyes from harmful UV rays.
• Sunscreen: Apply a broad-spectrum sunscreen with an SPF of 30 or higher liberally to all exposed skin, even on cloudy days. Reapply every two hours,1 or more frequently if you're sweating.

Hydration

• Carry plenty of water: Don't wait until you're thirsty to drink. Sip water regularly throughout your walk. A good rule of thumb is about 500ml to 1 litre per hour, depending on the temperature and exertion level.
• Consider electrolyte drinks: For longer or more intense walks, especially on hot days, electrolyte drinks can help replace salts and minerals lost through sweat.
• Know your route for water sources: If you're on a longer walk, check if there are any reliable water refill points along the way such as pubs or cafes.

Pace yourself

• Listen to your body: Don't push yourself too hard, especially when you're not used to walking in warmer weather. Take frequent breaks in shady spots.
• Adjust your pace: On hot days, walk at a slower pace than you normally would.
• Take breaks in the shade: Look out for trees and woodland sections where you can rest and cool down.

Be prepared

• Carry a small first-aid kit: Include essentials like blister plasters, pain relievers, and antiseptic wipes.
• Inform someone of your route: This is good practice for any walk, but especially important in warmer weather in case of an emergency.
• Carry a mobile phone: Ensure it's fully charged in case you need to call for help.
• Know the symptoms: Make sure you and your walking companions are aware of the signs of sun and heat exhaustion.

Be mindful of others

• Walk with a friend if possible: It's always safer to walk with someone who can help you if you feel unwell.
• Keep an eye on children and pets: They are often more susceptible to heat-related illnesses. Ensure they are also well-hydrated and protected from the sun

What to for sun or heat exhaustion

If you or someone you're with starts to show signs of sun or heat exhaustion:

• Stop the activity immediately: Find a shady spot to rest.
• Hydrate: Drink plenty of cool water or an electrolyte drink.
• Cool down: Try to cool the person down by:
• Applying cool, wet cloths to the skin (especially the forehead, neck, and armpits).
• Spraying the skin with cool water.
• Fanning them.
• Remove any tight or unnecessary clothing.

Seek medical help

If the person's condition doesn't improve quickly, or if they show signs of heatstroke (the more severe form), call for emergency medical help immediately.

Enjoy your walks by being aware of the risks and taking these precautions, you can stay safe and healthy while exploring. Happy walking.