How To Avoid Heat Exhaustion and Stroke From Apply Now, Your Guide to Adventure Travel. FREE Newsletter. Sign Up Now! When you're an experienced adventurer, you don't think about falling prey to dehydration, heat exhaustion or the more serious heat stroke. But it can happen when you least expect. Here's how-to not fall victim. Difficulty: N/A Time Required: Moderate Here's How: 1. Plan your water consumption according to your environment and the extent of exertion and perspiration. Requirements change quickly with these two factors. 2. Remember the effects of any medication you are taking. Some prescription drugs require greater liquid consumption. Don't be caught by this often overlooked issue. 3. Remember the four contributing factors of dehydration: respiration, perspiration, urination, and defecation. Breath harder -- drink more water. Work hard -- drink more. Frequent urination or diarrhea -- more water. 4. Athletic salt tablets can help in retaining liquids, but be careful you follow manufacturers' recommended dosages. Too much salt can have the opposite effect. 5. Avoid the direct sunlight. The sun, especially at high altitudes, can zap the moisture from your skin. Sunblock and a wide-brimmed hat can help. Sponsored Links Stroke ScreeningsA painless health test may detect if you are at risk for stroke.www.lifelinescreening.com Martha's Vineyard ResortAt South Beach. Pilates, yoga, kids & teen programs, tennis, wellnesswww.winnetu.com Stroke Info.Everything you need to know about Stroke and more!www.heartcenteronline.com 6. Don't stop with the head. Lightweight cotton clothing can breath and help the natural cooling system of your body. Hiking without your shirt can feel wonderful but can add to your dehydration problems. 7. Take a break! It's fine to push it to the extreme, when the conditions are right. But on hot, sunny and dry days, schedule more breaks in the shade. And drink more water. 8. While clothing is important, don't allow for tight waistlines or sleeves. Keep it loose fitting and let the air circulate where it can. 9. Consider cool electrolyte beverages to supplement, not replace, your water consumption. While these of type beverages are excellent in restoring natural moisture, water is still the king. Drink more water. 10. Manage your hiking according to conditions. If you really want to cover 20 miles today, start early, break early, and resume when it cools. You'll still get there -- in one piece. Tips: Be mindful of your body's hydration condition. Do you feel hot to the touch, or flush in the face? Know the danger signs! Pack in the extra water. Don't trust the surface water, which can disappear and be contaminated. Carry the extra load, and you could save your life. The excessive use of alcoholic beverages requires greater consumption of water to flush the system. Be careful how much you drink the night before. During times of heavy exertion, remember the sun is not your friend. Loose clothing and frequent breaks for shade are in order. Never trust your travel companion has planned out the water rations. Check it yourself, and drink more water. What You Need: Lightweight containers Carrrying straps Lightweight clothing Sunblock Wide-brimmed hat