Beat the heat: Stay safe and hydrated while traveling (West Region)

Whether you’re going on leave or heading to a hot climate, heat-related illness is a real threat. Knowing the warning signs can make the difference between a minor issue and a medical emergency.

Spot dehydration early

Your body loses water faster than you might think, especially when travel throws off your routine. Don’t wait until you feel thirsty. By then, you’re already low on fluids. Watch for these early signs:

• Dry mouth, fatigue, or feeling dizzy when you stand
• A headache that gets worse as the day goes on
• Fewer trips to the bathroom than normal

Heat exhaustion vs. heat stroke

Both are serious, but they call for different actions:

Heat exhaustion

• Temperature below 104 degrees F
• Skin is cool and clammy, lots of sweating
• You may feel tired or faint
• Move to shade to cool down, drink fluids

Heat stroke

• Temperature above 104 degrees F
• Skin is hot and red, sweating stops
• You feel confused or pass out
• Call 911, cool down fast

Water vs. electrolytes: What should you drink?

Water alone works well for light activity and short trips where you’re eating regular meals. But when you sweat a lot, your body also loses salt and other key minerals. Drinking only water in that case can thin out what’s left, which can make you feel worse.

Reach for electrolytes when you’ve been sweating hard for a while, working out in temperatures above 90 degrees F, or getting over a stomach bug. Good choices include low-sugar sports drinks or electrolyte tablets.

Need care while traveling?

TRICARE covers emergency care worldwide. Visit TRICARE Getting Care or call the Military Health System Nurse Advice Line at 800-874-2273, option 1 for help 24/7.