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Your normal daily fluid intake requirement can be
significantly affected by exercise, sweating, heat
or altitude. Be sure to monitor your hydration and
proactively drink before you feel thirsty –
sometimes your thirst indicator may malfunction when
you’re already dehydrated. Pace yourself and
allow your body to adapt to the heat and/or altitude.
Watch for early symptoms of dehydration including
decreased coordination, lethargy, and impaired thinking.
Dehydration can quickly lead to heat cramps, heat
exhaustion, and in extreme cases, heat stroke.
If you feel symptoms of dehydration or heat cramps,
replenish lost fluids and electrolytes through a sports
drink or by eating salty foods and drinking water.
If you feel symptoms of heat exhaustion, drink plenty
of fluids and cool your core. For severe cases, including
heat stroke, treat as for heat exhaustion and immediately
seek emergency medical attention.
Hypothermia is abnormally low body temperature resulting
from exposure to cold temperatures but can occur at
even cool temperatures if you are chilled from rain,
sweat or immersion in cold water. Dress properly –
in warm layers and with waterproof clothing - to prevent
hypothermia. Watch for symptoms including shivering,
confusion, slurred speech, drowsiness, low energy.
If you feel symptoms of hypothermia immediately get
indoors and into warm, dry clothing. Wrap yourself
in a warm blanket and drink a warm beverage (not alcohol
or hot coffee). Get medical attention as soon as possible.
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