Part 5: Factors You Can Control for Heat-Related Illness Prevention

Why Should You Care About Heat-Related Illness?

Thousands face the dangerous effects of heat-related illness every summer, often without warning. Whether gardening, working outdoors, or enjoying a summer hike, your choices can mean the difference between staying safe and suffering from heat exhaustion or heat stroke. If you want to keep cool, stay healthy, and enjoy your favorite activities, understanding the factors you can control is essential—and ThermApparel is here to help you beat the heat.

Top Controllable Factors for Beating the Heat. Hydration, Fatigue, Clothing, Cooling Gear, 

1. Hydration:  Drink Smart, Not Just More

Water intake is your first defense. You lose water and vital electrolytes when your body sweats to cool down. Replenishing them is crucial for organ function and overall safety.

* Fluid needs can vary based on individual differences (+- 0.25 qt. per hour) and exposure to full sun or full shade. Fluid intake should not exceed 1.5 qt. Per hour daily fluid intake generally should not exceed 12 qts. This does not suggest limiting fluid intake by highly conditioned persons who may require greater than 12 qts. daily.
Note: Rest = sitting or standing in the shade if possible. Adapted from DOD [2007].

• For most adults, aim for about one quart (two standard glasses) of water per hour during strenuous activity in high heat.
• Adjust for sun exposure and activity level—see the chart above for specific guidelines.
  
• For example, on a warm day in Rochester, NY, the NWS Heat Index comes out to 95°F.  Imagine a gardener out in the sun tending their garden; they must add 10°F degrees. It’s already above the 90+°F WBGT. Based on this chart, they must consume 1 qt of water/hour. We don’t know about you, but we don't measure every glass of water we drink. However, there are estimates we can use. Generally, the glasses around your house are pint glasses or slightly smaller. Since 2 pts = 1 qt., you need to drink approximately two glasses of water every hour to maintain a safe hydration level.
• Pro tip: Don’t overdo it. Too much water, especially without electrolytes, can be dangerous. Balance is key

2. Fatigue:  Listen to Your Body—But Don’t Wait for It to Scream

 Drinking water or Gatorade alone will NOT prevent heat-related illness. There comes a time when you just need to STOP and rest.

Thirst and fatigue are late warning signs. By the time you feel them, you’re already at risk.

• Schedule regular breaks—use work/rest schedules based on temperature and activity intensity.
• For example, if you’re doing heavy work in direct sun with a heat index above 100°F, limit activity to 25 minutes, then rest for 35 minutes in the shade.
• Remember: Heat builds up fast, especially with high humidity. 

3. Clothing:  Dress for Success (and Safety)

A Bedouin man wears a thoab, which is a long, dress-like cloth made of a mostly light fabric.

What you wear matters more than you think. The right clothing can help your body shed heat, while the wrong outfit can trap it. In dry desert climates, long, loose-flowing robs protect against the harsh direct sun while still allowing airflow for the sweat to build up and evaporate slower, creating more cooling. But in very Humid climates, the opposite is the problem. Evaporation is hindered by reduced humidity levels. Instate evaporation = no cooling/ no evaporation= no cooling. Please take your climete into consideration

• Choose lightweight, breathable fabrics for everyday heat.
• For required protective gear: Adjust your activity and hydration accordingly—extra layers mean extra heat.
• Look to the experts: Cultures in hot climates, like the Bedouin, wear loose, light-colored, flowing garments that protect from the sun and allow airflow.
•  Pro tip: Your sweat has to evaporate to get any cooling. What clothing options will work best for Evaporation. 

The goal of cooling gear is to lessen the burden on your heart and other internal systems responsible for dissipating excess body heat, thereby reducing fatigue during and after physical activities.

4. Cooling Gear:  Give Your Body a Boost

Cooling gear is your secret weapon. The right equipment can dramatically reduce your risk, from wicking shirts to advanced cooling vests (like those from ThermApparel). Take control of your heat safety—because your health and comfort are worth it.

• Types of cooling gear:
• Evaporation-based: Vest, cooling towels (don’t work in high Humidity) 
• Direct cooling: Thermapparels line of PCM cooling products( does not retire evaporation to work)
• Airflow enhancement: Fans, vented clothing, loose fit
• Sun protection: Wide-brim hats, UV-blocking shirts, umbrellas
• No single solution fits all: The best gear depends on your activity, climate,                                                          and personal risk factors.
• Stay tuned for Part 6, where we’ll break down the pros and cons of every major cooling technology!

How to Take Action: Build Your Cooling Plan

•  Know your risk: Age, fitness, acclimatization, and medications all play a role.
• Prepare ahead: Hydrate before you’re thirsty, dress smart, and have cooling gear ready.
• Monitor conditions: Use the heat index, not just the temperature, to guide your plans.
• Rest and recover: Don’t push through—scheduled breaks are non-negotiable in extreme heat.
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Why ThermApparel?

ThermApparel specializes in lightweight, discreet cooling vests and apparel designed for real-world comfort and safety. Our mission is to empower you to stay active, healthy, and cool—no matter how high the temperature climbs.

Ready to Take Control

 Don’t wait until heat exhaustion hits. Start building your cooling toolbox now, and check out our next post for a deep dive into the best cooling equipment for every lifestyle.

       ThermApparel cooling vests are for anything that makes you hot.

ThermApparel cooling vests are suitable for any situation that causes overheating.

  

**This website is provided for educational and informational purposes only and does not constitute providing medical advice. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on ThermApparel’s website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. Neither ThermApparel nor its employees, nor any contributor to this website, makes any representations, express or implied, with respect to the information provided herein or to its use.

Please let us know if you have any other questions or ideas in the comments below, we will follow up. You can always reach us via:
Live Chat - www.thermapparel.com  |  Email - contact.us@thermapparel.net  | Phone - 855-232-7233 |  Address: ThermApparel LLC. 125 Tech Park Dr. Rochester, NY 14620