National Park Service Underscores The Importance of Hydration To Prevent Heat Related Illness
Summer is here, which means increasingly high temperatures and humidity. While the heat may allow for more time outdoors at National Parks, it can also increase your risk for dehydration and related illnesses.
To help prevent heat related illness, The National Park Service just released a PSA reminding visitors that no matter what type of park you’re visiting, staying hydrated and drinking before you feel thirsty is critically important.
This week the Grand Canyon National Park released information on three deaths from two separate heat-related incidents in the month of June highlighting the lethal consequences of hiking as temperatures soar.
To prevent heat related illnesses, The National Park Service wants you to join “Hydrate Club.” There are only three rules to join and we highly recommend membership:
NATIONAL PARK SERVICE:
First rule of Hydrate Club: stay hydrated.
Second rule of Hydrate Club: tell everyone you know about Hydrate Club.
Third rule of Hydrate Club: hang on…BRB, nature calls.
“The amount of water you need may increase if you are doing a strenuous activity. Bring enough water to drink with you for the duration of your trip. When in a park, make sure to locate areas where you can access drinking water along your trip route.” -National Park Service
Remember, when exploring national parks always carry plenty of water and drink before you feel thirsty to prevent dangerous dehydration and heat illness. Find a comprehensive guide to preventing heat related illness below.
National Park Service Prevent Heat-Related Illness Prevention Guidelines:
Recreating in national parks this summer? Don’t let the heat ruin your trip!
Heat-related illness can cause symptoms from heat rash to heat stroke. You may need at least a full day of rest to recover or a visit to the hospital. This could ruin your whole trip and we don’t want that to happen!
What is a Heat-Related Illness?
Heat-related illnesses are caused by your body’s inability to cool down properly. The body normally cools itself by sweating, but sometimes sweating just isn’t enough. When this happens, the body’s temperature rises which can lead to brain damage or injure vital organs. Heat-related illnesses range from treatable symptoms, like heat rash and sunburns, to heat stroke which can lead to death if not treated quickly.
Did you know that your risk of heat-related illness increases with the following:
High humidity
Does not allow sweat to evaporate as quickly, preventing the body from releasing heat quickly.
High elevation
Increases your chances of getting dehydrated and sunburned.
Strenuous Activities
Participating in strenuous physical activities, such as hiking or biking, in hot weather can make it difficult for your body to cool off, especially you aren’t used to performing the exercise at an extreme temperature.
Other factors that put you at higher risk of experiencing heat-related illness:
- Age (infants, young children, people over 65)
- Obesity
- Heart disease
- Poor circulation
- Fever
- Mental illness
- Dehydration
- Sunburn
- Prescription drug and alcohol use
Plan for the Heat
Learn about heat-related illnesses
Familiarize yourself with the different types of heat-related illnesses, their symptoms, and what to do if you experience them.
Become familiar with the park’s environment and weather conditions
Visit the park’s website or call the park to learn about the elevation, humidity, and severe weather hazards (e.g. extreme heat) you might encounter.
Pick the right activity for you
Consider your skills, experience, physical fitness, and any medical conditions that might be worsened by high temperatures. Strenuous activities can increase your risk of heat-related illness.
Check the weather forecast and park alerts
Visit weather.gov and stop by the visitor center for information on heat alerts and high temperatures expected during your visit. If extreme heat is forecasted, schedule your activity for a cooler part of the day or plan to go out another day.
Plan for your water needs
Find where to access drinking water at the park and along your trip route. Are there refilling stations for drinking water? If a natural water source is available, does it require purification and do you have the necessary tools for it? If there are none, you will need to bring enough water with you for your trip.
Plan to start your activity before 10am or after 4pm
These are the coolest times of the day. Check the park website for tips on when to go and how to avoid the hottest temperatures
Have a “cool” backup plan
Indoor activities like exploring a park museum or interpretive exhibit at the visitor center are great back up plans for days with extreme heat so you don’t cancel the trip altogether. You can also spend the day under a nice a shady tree picnicking or relaxing and enjoying the view.
Plan for time to get used to high elevation
Allow several days for your body to get used to high elevation before starting your activity. Check out these tips at the CDC on ways to acclimate to a park with high elevation.
Pack for the Heat
Pack plenty of water
Bring enough water to drink with you for the duration of your trip.
Pack salty snacks
To replace the electrolytes you lose through sweat during your activity.
Pack sun protection
Sunscreen, a hat, and sunglasses to minimize exposure to the sun and prevent damage from UV light.
Pack lightweight, light-colored, loose-fitting clothes to keep you cool
Dark colors can absorb heat from the sun and increase your body temperature.
During Your Activity
Start before 10am or after 4pm
These are the coolest times of the day.
Wear your sun protection
Apply sunscreen and wear sunglasses and a hat.
Drink plenty of water
Stay hydrated and drink before you feel thirsty. The amount of water you need may increase if you are doing a strenuous activity.
Eat salty snacks
Salty snacks replace the electrolytes your body loses when you sweat. This is especially important when you are recreating in the heat which increases how much you sweat.
Rest often, and in the shade, if available
Take frequent breaks to give your body a rest. Rest under shade whenever possible to help your body cool off.
Get wet
Soak a towel or a shirt in water to keep you cool. If water is available, consider completely soaking yourself to keep cool. The water can cool off your body and lessen the effects of heat.
Follow “No swimming” and “No wading” signs
Many parks have rivers or lakes that might look like an inviting place to cool down, but in reality are very dangerous. Many of these water bodies are very deceptive: the shoreline may have slippery rocks, and there may be strong currents and cold water temperatures that could lead to injury or death. Follow park rules and regulations on swimming or wading.
Put your backup plan into action
Use your backup plan if you get to the park and it is too hot to do your planned activity. This way you can enjoy your visit while avoiding heat-related illness.
Turn back
Stop and turn around if it gets too hot during your activity. You can always put your backup plan into action and have a wonderful experience at the park.
IMPORTANT: Always check your car for your children and pets, especially the backseat, before you lock your doors and walk away. Do not leave children or pets in a parked vehicle. The temperature in a car can rise almost 20 degrees Fahrenheit in 10 minutes! Leaving a window cracked or open is not enough to stop the quick rise in temperatures. Children, who are left unattended, are at the greatest risk of heat illness that could quickly lead to death. Learn more at NHTSA on how to prevent heat stroke in cars.
What to do when experiencing a Heat-Related Illness
- Stop what you are doing
- Move to a cool, shaded area
- Call 9-1-1 or flag down a ranger for help
- Follow CDC recommendations for addressing Heat-Related Illnesess. Drink water if you are experiencing heat exhaustion while waiting for emergency responders.
- Cool down by splashing or soaking yourself with water, if available, and fanning vigorously
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