My Life Monday How to cope with heat stress It is that time of year again when we have to worry about the heat and its affects. Working under hot and humid conditions places a lot of stress on the body which can result in minor or life threatening illnesses. Being aware of the various types of illnesses, symptoms and preventive steps will help you deal with the heat.

Temperature & Humidity Combined Below is a diagram indicating the temperature and humidity level that you need to be careful of. 70 % 60 % 50 % 40 % 30 % 100°F/ 37.8°C 95°F/ 35°C 90°F/ 32.2°C 85°F/ 29.4°C 80°F/ 26.7°C Dangerous Caution Less Hazardous Relative Humidity Temperature

How to recognise, treat and avoid heat illnesses? TypeSymptomsTreatment Dehydration 1.Flushed face 2.Extreme thirst, more than normal or unable to drink 3.Dry/ warm skin 4.Dizziness made worse when you are standing 5.Weakness 6.Cramping in the arms and legs 7.Headaches 8.Dry mouth/ dry tongue 9.Low blood pressure 10.Rapid and deep breathing - faster than normal 11.Fainting For mild to moderate dehydration, drink more water and try to avoid the heat until refreshed.

Type SymptomsTreatment Heat Rash 1.Redness accompanied with swelling and inflammation of skin. 2.Small blisters. Both symptoms commonly occur on the back of the neck. The best treatment is to provide a cooler, less humid environment. Clean the effected area and apply a mild lotion to it. Heat Cramps 1.Muscle pain in the abdomen, arms or legs may occur in association with strenuous activity. 2.Rapid heartbeat 3.Sweaty skin Stop all activities and do not return to strenuous activities until the cramps subside. Further exertion may lead to exhaustion or heat stroke This usually improves if you drink water and rest in a cool environment

Type SymptomsTreatment Heat Syncope 1.Faintness 2.Dizziness 3.Headaches 4.Increased pulse rate 5.Restlessness 6.Nausea 7.Vomiting 8.A brief loss of consciousness. Lie or sit down under a shaded or cool environment. Try to take frequent breaks if working under high temperatures and drink a lot of water. Heat Exhaustion 1.Headaches 2.Paleness 3.Heavy sweating 4.Thirst 5.Dizziness 6.Fatigue 7.Nausea 8.Impaired judgment 9.Loss of appetite Shift to a cooler location and drink a lot of water. Use cold towels over your head and neck.

Type SymptomsTreatment Sunburn 1.Skin becomes red & painful 2.Burning sensation and swelling 3.Blisters Apply cold towels on the areas affected or take a cold shower. Apply moisture lotions and not ointments. Do not break blisters and try to avoid repeated sun exposure. Use sunscreen to avoid a sunburn. Seek medical attention for severe cases Heatstroke/ Sunstroke 1.High body temperature 2.Red and dry skin 3.Throbbing headaches 4.Nausea 5.Unconsciousness 6.Rapid and shallow breathing 7.Fatigue Get to a shady cool area. Sponge or shower with cold water. Get a cold towel and wrap it around the body. Call the hospital for medical treatment.

Hydrations The best way to avoid heat strokes and other heat disorders is to keep your body well hydrated. Drink a lot of water if you are exercising or working in hot conditions. Doctors usually recommend consuming eight or more glasses of water per day. Ventilation Remain in cool areas where your body can cool itself. If working in hot conditions, try to take a break to regain energy and to avoid overexposure to the sun. Clothing What you wear plays a big factor in how your body handles the heat. Light clothing and loose fitting clothing will help your body in breathing and cooling itself. It is fine to wear a hat or cap to protect yourself from the sun but once you feel warm, remove it. This usually traps the heat inside your body. Limit yourself It is also important to watch the amount of activities you are participating in during hot days. Don’t overdo it. Heat stroke and other disorders can take affect in less than an hour. If you feel warm or dizzy, it’s best to take time to rest. Are you fit to work during summer? Older employees, obese employees, new employees and personnel on medication are at great risk if they decide to work during very hot and humid conditions. General Precautions