Experts share tips to prevent heat illness

Published: May. 12, 2016 at 10:14 AM MST|Updated: Jun. 2, 2016 at 2:10 PM MST
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(Source: Tucson News Now)
(Source: Tucson News Now)

TUCSON, AZ (Tucson News Now) - Experts said it takes seven to 14 days for the human body to get acclimated to the heat.

For those working or exercising outside, they should take the following precautions:

  • Stay hydrated.
  • Wear loose clothing and light colors.
  • Take breaks. Rest in the shade or indoors for a few minutes to cool down.
  • Eat often, but avoid high protein meals, as that increases metabolic heat.

Construction workers working on the new downtown Marriott said safety in the sun is their No. 1 priority.

"We stretch and flex, we stretch out our muscles, we stretch our backs out, our arms, our legs. We have fresh water every day," David Sanchez said. "The construction trade is hard work so you just got to tough it out."

Experts also said people should schedule themselves to drink water, because by the time they're thirsty, they're already dehydrated.

Symptoms of heat exhaustion include:

  • Heat rash or muscle cramps
  • Dizziness or nausea
  • Changes in consciousness, loss of color or shallow breathing (heat stroke)

"If you're not evaporating sweat off your skin, you're going to start overheating when it's hitting 95 [degrees] and above," said Dr. Doug Campbell, ER physician at St. Mary's Hospital. "You need to be aware that even in our temperatures, it takes a couple of weeks to acclimatize and number two is that you might not even notice is because you're losing fluid all day long."

If anyone experiences any heat exhaustion symptoms, they should call 911 immediately.

Heat exhaustion and heat stroke can affect the brain and can be deadly.

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