Travel Reference
In-Depth Information
Dehydration, Heat Exhaustion & Heatstroke
Take it easy as you acclimatize, especially on hot summer days and in Southern Califor-
nia's deserts. Drink plenty of water. A minimum of 3L per person per day is recommen-
ded when you're active outdoors. Be sure to eat a salty snack too, as sodium is neces-
sary for rehydration.
Dehydration (lack of water) or salt deficiency can cause heat exhaustion, often character-
ized by heavy sweating, fatigue, lethargy, headaches, nausea, vomiting, dizziness and
muscle cramps.
Long, continuous exposure to high temperatures can lead to possibly fatal heatstroke,
when body temperatures rise to dangerous levels. Warning signs include altered mental
status, hyperventilation and flushed, hot and dry skin (ie sweating stops).
For heatstroke, immediate hospitalization is essential. Meanwhile, get out of the sun, re-
move clothing that retains heat (cotton is OK), douse the body with water and fan con-
tinuously; ice packs can be applied to the neck, armpits and groin.
Hypothermia
Skiers and hikers will find that temperatures in the mountains and desert can quickly drop
below freezing, especially during winter. Even a sudden spring shower or high winds can
lower your body temperature dangerously fast.
Instead of cotton, wear synthetic or woolen clothing that retains warmth even when wet.
Carry waterproof layers (eg Gore-Tex jacket, plastic poncho, rain pants) and high-energy,
easily digestible snacks like chocolate, nuts and dried fruit.
Symptoms of hypothermia include exhaustion, numbness, shivering, stumbling, slurred
speech, dizzy spells, muscle cramps and irrational or even violent behavior.
To treat mild hypothermia, get out of bad weather and change into dry, warm clothing.
Drink hot liquids (no caffeine or alcohol) and snack on high-calorie food.
For more advanced hypothermia, seek immediate medical attention. Do not rub victims,
who must be handled gently.
Insurance
Travel Insurance
Getting travel insurance to cover theft, loss and medical problems is highly recommended.
Some policies do not cover 'risky' activities such as scuba diving, motorcycling and skiing
