Guide · Weather and nature

Surviving extreme heat

Heat can overwhelm the body faster than many people expect, especially when you're active, short of water or unused to the climate. Slowing down, staying shaded and drinking regularly prevent most problems.

Plan around the heat

• Travel early in the morning and in the evening. Rest in the shade during the hottest part of the day, usually late morning to mid-afternoon.
• Slow your pace. Take regular breaks before you feel tired.
• Get to know the warning signs below, and watch others in your group.

Clothing and shade

• Wear loose, light-coloured clothing that covers your skin. It keeps the sun off and lets sweat cool you.
• Wear a wide-brimmed hat and sunglasses. Use sunscreen on any exposed skin.
• Find or make shade. A tarp, a survival blanket with the shiny side out, rocks or trees can all help.
• Sitting slightly above the ground, on a pack or branches, keeps you away from the hottest surface.

Water and salt

• Drink small amounts often, before you feel thirsty.
• In hot conditions you may need several litres a day, and more if you're working hard.
• Light-coloured urine is a good sign. Dark urine or not needing to go means you need more water.
• If you're sweating a lot for many hours, you also need salt. Eat salty snacks or use rehydration salts alongside water.
• If water is limited, reduce how much you sweat: rest in the shade and move only in cooler hours. Don't ration water you already have while you're overheating.

Heat exhaustion

Watch for:

• heavy sweating, pale and clammy skin
• headache, dizziness, nausea
• tiredness, weakness, cramps

What to do:

1. Move into shade and lie down with legs slightly raised.
2. Loosen or remove extra clothing.
3. Cool the skin with water and fan them.
4. Give water or a rehydration drink.

They should start to feel better within about 30 minutes.

Heatstroke: an emergency

Heatstroke happens when the body can no longer cool itself. Signs include:

• confusion, odd behaviour or slurred speech
• hot skin, which may be dry or still sweaty
• fits or loss of consciousness

What to do:

1. Call your local emergency number (112 in Europe and many other countries, 911 in North America).
2. Cool them as fast as you can: soak them with water and fan them, or put them in cool water if it's safe.
3. Put cold packs or wet cloths on the neck, armpits and groin.
4. Keep cooling until help arrives or they start to recover.

Look after each other

Children, older people and anyone unwell are at higher risk. Check on each other often.

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