Do's and don'ts during heat cramps

Heat cramps can affect people who exercise or work in the heat. It could be due to dehydration, so if you are going to be active in the heat then you need to drink a lot of water even if you are not thirsty. Before going out, find out what the temperature is and do not exercise outdoors in the heat. Heat cramps may not be as serious as heat exhaustion or heat stroke, but the condition needs to be treated with the same urgency. People who are on low-sodium diets may be affected more than others.

Heat cramps may seem mild, but they can be the first sign of heat exhaustion, so pay attention and stop all activity, and rest.

Here is what you can do and what you should avoid if you suffer from heat cramps:

Dos :

1. If you have muscle spasms and the muscles are unable to function properly, then immediately stop all activity.


2. Get inside a room or go into the shade and take some rest.


3. Raise the feet to 12 inches above the body.


4. Gently massage and stretch the muscles.


5. Wet a paper towel or handkerchief and drape it around your face, at the back of your neck and underarms.


6. Drink a clear natural juice or a sports drink to get the electrolyte balance back.


7. Do not go out in the sun again even if the spasms have subsided.


8. If the cramps last more than an hour then go to a doctor.


9. If you are on a low-sodium diet then tell the doctor about it.

Don'ts :

1. Don't take any painkillers or fever tablets as they could cause harm.


2. Avoid caffeine, alcohol, and sugary soda drinks.


3. Don't rub alcohol on the muscles.


4. Don't drink ice cold drinks as they can cause stomach cramping.


5. Don't take salt tablets unless the doctor has prescribed them.


6. Don't do your full quota of exercises if the heat is getting on to you.


7. Don't stop drinking water even if you do not feel thirsty.


8. Don't resume any strenuous activity for several hours after a heat cramp.

Prevention:
Prevention is always better, so it’s a good idea to reduce exercise in the summer, especially when it is extremely hot.

If people are working outside, like construction workers, then they must take more breaks, keep their heads covered and sip on water after every 10 minutes to prevent heat cramps. Always plan ahead and get acclimatized if you know you have to do a physical activity in the heat that could cause sweating. If you are an athlete, then do take a mix of sports drink, water, and juices to maintain the electrolyte balance. Always carry water with you if you are playing any sport in the heat. All events must be planned at a time when the heat is bearable and not when it is too hot.

Keep a close watch on the person if there are signs of vomiting and nausea along with flushed skin. Rush them to the hospital.