1. HEAT EXHAUSTION Treatment: * Get out of the sun to a cool spot and drink lots of cool water, a little at a time. If you are nauseated or dizzy, lie down. * Seek medical assistance ASAP. Symptoms: * Fatigue, weakness, dizziness, or nausea * Cool, clammy, pale, red or flushed skin * Excessive sweating Ref: Healthwise Handbook, 13th edition Naval Hospital Health Promotion Program - 451-3712

2. HYDRATION ANALYSIS CHART OK URINE COLOR DRINK 1 CANTEEN OVER 15 MINUTES DRINK 2-3 CANTEENS OVER 60 MINUTES Note: 1 Canteen = 1 Quart Signs of Dehydration - Dryness in the mouth (cotton mouth) - Shortness of breath - Headache - Decrease and/or discoloration in urine - Nausea and/or vomiting, loss of appetite - Loss of coordination - Confusion - Elevated core temperature Naval Hospital Health Promotion Program - 451-3712

3. HYDRATION ANALYSIS CHART OK DRINK 1 CANTEEN DRINK 1 CANTEEN OVER 15 MINUTES DRINK 2-3 CANTEENS OVER 60 MINUTES URINE COLOR Note: 1 Canteen = 1 Quart Naval Hospital Health Promotion Program - 451-3712

4. Before Exercise: Daily intake of at least eight glasses (8 ozs. per glass). Increase water intake with activity or hot weather. Drink two glasses of water 15-30 minutes prior to exercise. During Exercise : Drink small amounts of fluid gradually to avoid dehydration (6-8 ozs. of cool fluid during exercise at 10-15 minute intervals.) If the activity is greater than 90 minutes, drink watered down fruit juice or a sports drink (6-8% glucose (sugar) solution). This replaces valuable blood sugar (glucose) to help prevent “hitting the wall” and becoming fatigued. PREVENTING HEAT INJURY Naval Hospital Health Promotion Program - 451-3712

5. What to Look For: Thirsty and/or dryness in the mouth (cotton mouth) Decrease/discoloration in urine Nausea and/or vomiting, loss of appetite Headache Dehydration may lead to Heat Exhaustion or Heat Stroke! What to Do: Stop the activity Drink small amounts of cool fluids, 6-8 oz. at 10-15 minute intervals. Loosen constrictive clothing Seek medical assistance Common Signs of Dehydration Naval Hospital Health Promotion Program - 451-3712

6. PREVENTING HEAT INJURY * ACCLIMATION - Gradually get used to the heat with approximately 1.5 hours of exposure each day. - New arrivers to area need a minimum of 30 days to adjust. Naval Hospital Health Promotion Program - 451-3712

7. PREVENTING DEHYDRATION/HEAT INJURY * * HEAT INTOLERANCE may be increased by: - Excessive alcohol consumption - Inadequate sleep - Medications which cause dehydration - Excessive coffee/tea (Caffeine) - Obesity Naval Hospital Health Promotion Program - 451-3712

8. WATER REQUIREMENTS: * Be sure that you drink water * Drink small quantities often (6 ounces/20 min.) * Water should be COOL (50-60`F) & palatable * Drink watered-down fruit juice or a sports drink (a 6-8% glucose solution) during excessive work or exercise Naval Hospital Health Promotion Program - 451-3712

9. - Conduct outdoor activities during cooler parts of the day - Wear light colored, breathable clothing (cotton, etc.) - Limit amount of time spent in heat - Schedule cool down times into p.t. time - Drink plenty of water before, during, and after activity. Preventing Heat Injury Naval Hospital Health Promotion Program - 451-3712

10. HEAT STROKE Symptoms: Confusion, delirium, or unconsciousness Hot, dry, red or flushed skin, even under armpits. Treatment: 1- Call 911 or seek emergency assistance. 2- If the body temperature reaches 105`, immediately strip clothing down to underwear. Sponge the body with cool water and fan to lower the body temperature. 3- If the temperature is lowered to 102`, use care to avoid overcooling. Ref: Healthwise Handbook, 13th Edition Naval Hospital Health Promotion Program - 451-3712

11. Flag Conditions MCO 6200.1D COLOR WBGT INDEX ACTIVITY GREEN ** GREEN 80 - 84.9 ** Use discretion in unacclimated persons YELLOW ** YELLOW 85 - 87.9 ** Stop strenuous activity for unacclimated persons RED ** RED 88 - 89.9 ** Stop strenuous exercise for personnel with less than 12 weeks living in hot weather BLACK ** BLACK 90.00+ ** Stop ALL physical activity EXCEPT mission essential Naval Hospital Health Promotion Program - 451-3712