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In the Pacific Northwest
Acute Mountain Sickness (AMS), aka 'Altitude Sickness,' may develop in those who ascend rapidly to altitudes greater than 8000ft (2400m) but sometimes less. Being physically fit offers no protection. Those who have experienced AMS in the past are prone to future episodes. The risk increases with faster ascents, higher altitudes and greater exertion. Symptoms may include headache, nausea, vomiting, dizziness, malaise, insomnia and loss of appetite. Severe cases may be complicated by fluid in the lungs (high-altitude pulmonary edema) or swelling of the brain (high-altitude cerebral edema).
The best treatment for AMS is descent. If you are exhibiting symptoms, do not ascend. If symptoms are severe or persistent, descend immediately. When traveling to high altitudes, avoid overexertion, eat light meals and abstain from alcohol. If your symptoms are more than mild or don't resolve promptly, see a doctor. Altitude sickness should be taken seriously; it can be fatal when severe.
Heat Exhaustion or Heatstroke
Dehydration is the main contributor to heat exhaustion. Symptoms include weakness, headache, irritability, nausea or vomiting, sweaty skin, a fast but weak pulse and a normal or slightly elevated body temperature. Treatment involves getting the sufferer out of the heat, fanning the sufferer and applying cool wet cloths to the skin, laying the sufferer flat with their legs raised and rehydrating with water containing a quarter of a teaspoon of salt per liter. Recovery is usually rapid and it is common to feel weak for some days afterwards.
Heatstroke is a serious medical emergency. Symptoms come on suddenly and include weakness, nausea, a hot, dry body with a body temperature of over 106°F, dizziness, confusion, loss of coordination, fits and eventually collapse and loss of consciousness. Seek medical help and commence cooling by getting the person out of the heat, removing their clothes, fanning them and applying cool, wet cloths or ice to their body, especially to the groin and armpits.
To prevent hypothermia, keep all body surfaces covered, including the head and neck. Synthetic materials such as fleece or Gore-Tex provide excellent insulation. Because the body loses heat faster when it is wet, stay dry at all times. Change inner garments promptly when they become moist. Keep active, but get enough rest. Consume plenty of food and water. Be especially sure not to have any alcohol. Caffeine and tobacco should also be avoided.
Watch for the 'umbles' – stumbles, mumbles, fumbles and grumbles – which are important signs of impending hypothermia. If someone appears to be developing hypothermia, you should insulate them from the ground, protect them from the wind, remove wet clothing or cover them with a vapor barrier such as a plastic bag, and transport them immediately to a warm environment and a medical facility. Warm fluids (but not coffee or tea – noncaffeinated herbal teas are OK) may be given if the person is alert enough to swallow.
Ocean Waves & Riptides
Never turn your back on the ocean when beachcombing or examining tide pools. Large 'sneaker waves' often catch the unwary and sweep them out to sea. If you're swimming and get caught in a riptide, which pulls you away from shore, don't fight it – even expert swimmers can get exhausted and drown. Instead, swim parallel to the shoreline, and once the current stops pulling you out, swim back to shore.