OC Hiking Club
Largest hiking club in the Great OC
The Orange County Hiking Club, is a charitable 501(c)(3) nonprofit which exists to promote physical, mental and emotional wellness through connection with nature. In addition to outdoor recreation for our members, OC Hiking Club nurtures stewardship that protects trails for future generations and provides education, encouragement and nature-empowerment for people of all ages, families and at-risk youth through mentorship and leadership development in the outdoors.  
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A 501(c)(3) charitable organization. Copyright © 2006-2017 OC Hiking Club/Hike Everywhere, All rights reserved. Distribution or publication of this site's content without prior written permission is prohibited.


HEAT AND SUN SAFETY TIPS

Symptoms of Sunburn

Symptoms of sunburn do not occur immediately. Most people have already gone home before they realize they’re sunburned.

In 15 minutes or less sunburn can occur without symptoms.

Risk of Skin Cancer

Skin cancer is a result of long term, repeated exposure to the UV rays of the sun. The ultraviolet rays of sunlight cause damage to the DNA of skin cells.

The amount of exposure to UV rays depends on many factors: what time of year it is (winter or summer), what time of day it is (peak exposure is midday – 10AM to 4 PM), terrain that increases exposure (water, snow, sand, light-colored rocky areas that reflect sunlight), is it daylight savings time?

Always protect your skin from the sun.

Sunburn Prevention

NOTE: Sunglasses without ultra-violet protection can cause more damage because the pupil dilates, allowing more UV into the eye.

Treatment of Sunburn

Heat Safety when Hiking

Your body has a system in which it cools itself by radiating heat directly from blood vessels close to the skin, by exhalation and sweating.

In a hot environment, it may not be possible to drink enough water to replace the fluids your body loses as it tries to cool itself. Most people can assimilate a maximum of one liter of water in an hour, and in extreme conditions of high humidity, heat and exertion, you can lose 3 times that amount in one hour.

Your body also loses electrolytes when you urinate or sweat. Electrolyte capsules are key to maintaining hydration at high temperatures. If your stomach sloshes, you are not assimilating water and may need more electrolytes.

What to Wear in the Heat

Your sweat will not cool your body unless it evaporates; you may be in more danger of overheating on a humid day rather than a dry sunny day.

Wearing “wicking” fabrics aids the sweat evaporation process.

Cotton is not a wicking fabric.

Dehydration Symptoms

Prevention and Treatment of Dehydration

  • Avoid alcohol
  • Avoid caffeine
  • Avoid dry foods
  • Avoid sweating
  • Hydrate regularly (thirst is not a reliable gauge)
  • Drink water
  • Take electrolyte capsules
  • Dress appropriately to aid cooling (wide brimmed hats, light colored wicking clothing)
  • Train if you plan to be active in hot weather (sunny and/or humid)
  • Plan your activity to avoid exertion during the hottest part of the day
  • Reduce activity, as necessary, in hot weather
  • Do not drink sport drinks with high amounts of sugar

Heat cramps/Heat exhaustion/Heat stroke

These terms refer to symptoms pointing to a medical emergency brought about by the body’s inability to cool itself, progressing from uncomfortable to life threatening.

Symptoms of Heat Exhaustion

Treatment of Heat Exhaustion

Covering the person with wet clothes, towels, etc may trap heat rather than cool.

Symptoms & Treatment of Heat Stroke

Heat stroke is a life threatening condition requiring immediate medical attention and hospitalization.


A 501(c)(3) charitable organization. Copyright © 2006-2017 OC Hiking Club/Hike Everywhere, All rights reserved. Distribution or publication of this site's content without prior written permission is prohibited.

       

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