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I’ve previously shared my story about that time I passed out in Cambodia because of the heat. Heat stroke is a serious thing. It happens when you’ve been out in the hot sun for a long time and you’re dehydrated. Some of the common symptoms are headache, dizziness or light-headedness, lack of sweating (even though it’s hot), passing out, nausea, etc.
Here’s some easy tips to make sure it doesn’t happen to you! I used all of these strategies for the rest of my trip through Southeast Asia and didn’t suffer from heat stroke a second time.
Tried and Tested
- Wear lightweight, light-coloured and loose-fitting clothes.
- Wear a wide-brimmed hat, like this one. You’ll also prevent sunburn on your neck and shoulders!
- Use sunscreen and reapply often. Use a sunscreen that’s made for sport and sweating to help it last longer. (This one has helped me avoid sunburns for most of my life!)
- Drink more water than you think you should.
- Don’t just drink water – drink something that’s full of electrolytes like sports drinks, fruit juices, or just add electrolytes to your water. (I’m a huge fan of this lemonade-flavoured one).
- Drink often – at last every 20 minutes if you’re active while out in the heat.
- Try to do the most active part of your day when it’s cooler outside, like early morning or later in the evening if you can. (Bonus! You’ll get great photos and it’ll be less busy).
- Bring an ice pack and put it on your neck, under your armpits, or in between your thighs every hour or so. These areas have lots of blood vessels close to the skin and might help reduce your body temperature faster.
- Dump cold water on your head regularly. Whenever you buy a new bottle of water, buy a second, smaller one and dump it on your head.
- Take breaks and rest often in the shade. Every hour or so, sit down in a shady spot for 5-10 minutes. Your feet will thank you and you’ll be guaranteed to enjoy the beauty around you.