Good habits:
- 💧 Drink at least 4 liters of water per person
– 🚰 Drink small amounts of cool (not ice-cold) water regularly, even if you’re not thirsty
– 🥪 Eat enough food
– 🧂 Bring a packet of electrolyte mix to add to your water in case of heavy sweating
– 🥼 Wear loose-fitting, light-colored, lightweight, and loose clothing
– 🥾 Wear lightweight, supportive, and durable shoes (no 🩴)
– 🧢 Wear a cap or hat
– 🕶️ Bring sunglasses
– ⛱️ If possible, bring an umbrella
– 🪭 If possible, bring a fan
– 🧥 Bring a sweater for the evening
– ⛺ Bring a tarp
– 🧴 Bring non-greasy sunscreen (e.g., Eucerin Oil Control 50+) and after-sun lotion
- 🚶 Avoid running
– 💦 Bring a spray bottle or mist
– 🧬 Do not consume alcohol or drugs
– 🫶 Don’t stay alone, and regularly check in with your group leader to see if they’re okay
– 🧖♀️ Bring a small sponge towel
– 🪞 Bring a survival blanket (silver side facing out to protect from the sun)
– 🌳 Get into the shade as soon as possible
– 🔥 Make sure to fully extinguish cigarettes and do not throw cigarette butts on the ground
⚠️ Be aware of fire hazards
🫠 Symptoms of dehydration (watch for these):
– dizziness, fainting
– headaches
– unusual fatigue, drowsiness
– nausea, vomiting
– heavy sweating
– muscle cramps
– intense thirst
– rapid but weak pulse
– cold or clammy skin
🥵 Symptoms of heatstroke (life-threatening emergency—call 112):
– high body temperature
– rapid pulse
– rapid breathing
– headache
– nausea, vomiting
– red, dry, and hot skin
– lack of sweating
– confusion, seizures, loss of consciousness
What to do:
✅ Lay the person down in the shade or in a cool place.
✅ Have them drink water in small sips; avoid ice-cold water
✅ Cool them down with a damp cloth or have them take a lukewarm shower
✅ Give them something to drink
⚠️ Call 112 if symptoms persist or worsen
