Cope with Heat Stress

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.
Relative
Humidity
70 %

Temperature
100F/ 37.8C

Dangerous
60 %

Caution
50 %
40 %

Less
Hazardous

30 %

95F/ 35C
90F/ 32.2C
85F/ 29.4C

80F/ 26.7C

How to recognise, treat and avoid

heat illnesses?
Type
1.
2.
3.
4.

Dehydration

5.
6.
7.
8.
9.
10.
11.

Symptoms

Treatment

Flushed face
Extreme thirst, more than
normal or unable to drink
Dry/ warm skin
Dizziness made worse
when you are standing
Weakness
Cramping in the arms and
legs
Headaches
Dry mouth/ dry tongue
Low blood pressure
Rapid and deep breathing faster than normal
Fainting

For mild to
moderate
dehydration,
drink more
water and try
to avoid the
heat until
refreshed.

Type

Symptoms
1.

Heat Rash

2.

Redness
accompanied
with swelling and
inflammation of skin.
Small blisters.

Both symptoms commonly

occur on the back of the
neck.

1.

Heat
Cramps

2.
3.

Muscle pain in the

abdomen, arms or
legs may occur in
association with
strenuous activity.
Rapid heartbeat
Sweaty skin

Treatment
The best treatment is
to provide a cooler,
less humid
environment.
Clean the effected area

and apply a mild lotion

to it.
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

Heat
Syncope

Heat
Exhaustion

Symptoms
1.
2.
3.
4.
5.
6.
7.
8.
1.
2.
3.
4.
5.
6.
7.
8.
9.

Faintness
Dizziness
Headaches
Increased pulse
rate
Restlessness
Nausea
Vomiting
A brief loss of
consciousness.
Headaches
Paleness
Heavy sweating
Thirst
Dizziness
Fatigue
Nausea
Impaired
judgment
Loss of appetite

Treatment
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.

Shift to a cooler location and

drink a lot of water.
Use cold towels over your
head and neck.

Type

Symptoms

Treatment

1.

Apply cold towels on the areas

affected or take a cold shower.

2.

Sunburn

3.

Skin becomes red

& painful
Burning sensation
and swelling
Blisters

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

1.
2.
3.

Heatstroke/
Sunstroke

4.
5.
6.
7.

High body
temperature
Red and dry skin
Throbbing
headaches
Nausea
Unconsciousness
Rapid and shallow
breathing
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.

General Precautions
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. Dont overdo it. Heat stroke and other disorders can
take affect in less than an hour.
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.