Coping with Heat & Dehydration

You'll lose a lot of liquid walking around, and not replacing it will make you feel lousy. It takes about two weeks to adjust to the Caribbean 's high humidity, but you can keep your energy level up several ways:

1) Air conditioning: If you're accustomed to it at home, sleep with it on at night. You will feel far more rested than if you sleep with a ceiling fan and a natural breeze; you're making a lot of high energy demands on your body during the day, so pamper it at night.

 2) Salt:While generally something to avoid, you need to increase your intake in the tropics to conserve body fluid.

 3) Potassium/rehydration salt supplements: Before you try these, eat several bananas (rich in potassium) every morning. If you still feel drained and can't kick into gear, try supplements in moderation. I always take potassium supplements before a particularly long hike.

4) Wear sun block (SPF20 and higher) and drink lots of non-alcoholic liquid to keep from being dehydrated. It may be necessary to wear sunblock even on your lips. Be particularly careful to cover ears, jaws and the lower part of your neck.

5) Wear a wide-brimmed hat that will keep your ears and neck covered as well as your nose.

6) Sunglasses are essential. Bright sun reflected off the water is as much as 10,000 times brighter than is comfortable to the eye. Polarized sunglasses work the best.

7) Be like a camel: consume lots of liquid in advance to avoid dehydration.  Continue to drink water frequently. If you wait until you feel thirsty to drink, you’ve waited too long. Carry a water bottle with water, tea or a sports drink.  If you don’t have to use the restroom as often as back home, you probably aren't getting enough water.

8) Alcohol and caffeine promote dehydration. Avoid them in favor of water when outside or being active.  
                 
9) Seek out the shade as much as possible to avoid overheating.
 
10) Pace yourself to avoid heat exhaustion. You can’t be as active as you normally are in high heat and humidity.

11) Take a siesta and avoid the midday sun. The hottest time usually is between 10am-2pm. Be active early and late.

12) Avoid clothing made of synthetic fibers like rayon which traps your body heat next to your skin so your skin cannot breathe. Wear cotton or linen, which allow air to pass through. Light-colored clothes absorb less heat than darker ones, such as blues and blacks.

13) Wear tennis shoes and avoid sandals, which increase the likelihood of insect bites, sunburn, stubbed toes, and blisters.

14) Get a rental vehicle with AC. Open air Jeeps look like fun but after a day in one of those, you’re likely to end with a good sunburn.

OK,so you didn't listen. Symptoms of oncoming heatstroke are dizziness, vertigo, fevers, blister, headache, nausea, sudden lack of sweat and delusions. Get out of the heat immediately.

Take a cool bath or shower. Drink fruit juices or Gatorade if available to replace lost electrolytes. If no improvement,see a doctor.

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