How to Prevent Heat-Related Illnesses

How to Prevent Heat-Related Illnesses: William Hennon, MD Jul 17 2024

With the arrival of summer’s high temperatures, it is important for you to be aware of the potential dangers to your health that can come from extreme heat. Heat-related illnesses, such as heat cramps, exhaustion, or stroke can occur when the body becomes overheated after being exposed to high temperatures.

Now is the perfect time, as you pack up for a beach day or get ready to enjoy a long hike, to brush up on ways to prevent these conditions.

Heat exhaustion vs. heat stroke

You should think of heat illness as a spectrum that includes heat cramps, exhaustion, and stroke, all of which occur because you lose water, salts, and electrolytes, creating depletions and imbalances in your cells. Heat cramps are the mildest and earliest form of heat-related illness and can progress to heat exhaustion if it is not managed. While heat stroke is an extreme and potentially fatal version of heat exhaustion.

It does not take long for heat exhaustion to develop or turn into heat stroke as it is very easy to get dehydrated while working in the sun. However, it should be noted that you don’t even have to be working for this to happen as just being outside in the strong sun or during extreme heat can cause either heat exhaustion or heat stroke to occur.

Signs and symptoms

Heat cramps may be the first sign of a heat-related illness. Warning signs include:

Sweating

Painful muscle spasms, often in the legs, arms, abdomen, or back

Weakness/lightheadedness

Heat exhaustion leads to flu-like symptoms, such as:

Headache

Dizziness/lightheadedness

Weakness

Nausea/vomiting

Low blood pressure upon standing

When heat exhaustion turns into heat stroke, it can be quite serious as it starts to affect your organs and central nervous system. Heat stroke victims are unable to regulate their core temperature and suffer from neurologic dysfunction like confusion or slurred speech.

Heat stroke symptoms include:

Chills

Confusion

Aggressive or bizarre behavior

Fatigue/drowsiness

Clumsiness

Slurred or compromised speech

Memory loss

Seizures

Temperature generally above 104°F

If heat stroke continues unchecked, you can also develop liver dysfunction. This condition can lead to blood clotting, internal/external bleeding, muscle breakdown, and fluid buildup in the lungs.

How to treat heat exhaustion and heat stroke

Between 30 and 80 percent of heat stroke cases are fatal, and it is important to treat the signs of heat exhaustion right away, so it does not progress to heat stroke. Anyone experiencing symptoms of a heat-related illness should call 911 or have someone drive them to the closest urgent care or emergency room. You should immediately stop what you are doing, find a cool area in the shade or air conditioning (if possible), fan yourself, and get fluids/electrolytes. Also remove any dark, restrictive or tight-fitting clothing. Here are some additional tips to help you cool off:

Spray water directly onto your skin.

Use ice packs on back of the neck, groin and armpits.

Immerse your entire body in a pool or tub of water.

Heat stroke prevention tips

The easiest way to prevent heat exhaustion or heat stroke is to stay inside with air conditioning during the hottest part of the day which occurs between 3 and 4:30 p.m. When that is not possible or practical, try to work in shaded and cool areas and stay well hydrated.

Drink plenty of water when you are working or playing in the sun. Being in the heat will make you sweat and lose fluids. The key is to take in more fluid than you use. Avoid caffeinated beverages and alcohol which will dehydrate you even more.

Certain medical conditions can also affect your ability to deal with heat effectively. If you have any of the following disorders, you are more susceptible to developing a heat-related illness and should take extra precautions. These conditions include:

Infections

Skin disorders

Cardiovascular disease

Diabetes

Rare disorders such as malignant hyperthermia

In addition, some medications and drugs can predispose you to heat-related illnesses. If you are on any of the following medications, be even more vigilant and take extra precautions to prevent heat exhaustion.