How to Prevent Heat Stroke and Heat Exhaustion: Stay Healthy in the Heat

As the summer sun intensifies, so does the risk of heat-related illnesses. Every year, more people are affected by heat stroke and heat exhaustion, especially in areas facing extreme temperatures and heatwaves. These conditions are not just uncomfortable—they can be life-threatening if not treated in time.

What is Heat Exhaustion?

Heat exhaustion occurs when your body overheats due to excessive exposure to high temperatures and high humidity. It usually results from intense physical activity in hot weather, leading to dehydration and salt loss through sweat.

Common signs of heat exhaustion include:

• Heavy sweating
• Weakness or dizziness
• Muscle cramps
• Headache
• Nausea or vomiting
• Pale, cool, moist skin
• Fast, weak pulse

Heat exhaustion is serious but can be treated quickly with rest, fluids, and cooling. However, if ignored, it can escalate into heat stroke.

What is Heat Stroke?

Heat stroke is far more dangerous. It happens when your body's temperature control system fails, and your core temperature rises above 104°F (40°C). This condition can damage internal organs, including the brain.

Symptoms of heat stroke include:

• High body temperature (above 104°F)
• Red, hot, and dry skin (no sweating)
• Confusion or disorientation
• Seizures
• Rapid, strong pulse
• Loss of consciousness

Heat stroke is a medical emergency. If you or someone around you shows these signs, seek emergency medical help immediately.

Key Differences Between Heat Stroke and Heat Exhaustion

While both are heat-related illnesses, heat exhaustion is a warning sign that your body is struggling. If left untreated, it can lead to heat stroke, which requires urgent medical intervention. The key difference lies in body temperature and mental state. Heat stroke causes a sharp increase in body temperature and often affects brain function, whereas heat exhaustion is more about dehydration and fatigue.

Who's at Risk?

Certain groups are more vulnerable to heat-related illnesses, including:

• Older adults (especially those over 65)
• Children and infants
• People with heart, lung, or kidney conditions
• Outdoor workers and athletes
• People without access to air conditioning

Practical Tips to Prevent Heat Stroke and Heat Exhaustion

• Stay Hydrated—Always: Drink plenty of water, even if you're not thirsty. Avoid caffeinated or alcoholic drinks, as they can dehydrate you faster.
• Dress Smartly: Wear light-coloured, loose-fitting clothing made of breathable fabrics like cotton. Hats and UV-protective sunglasses can also help.
• Avoid Outdoor Activities During Peak Hours: Try to stay indoors between 11am and 4pm when the sun's heat is at its strongest. Schedule workouts or errands during cooler parts of the day—early morning or evening.
• Use Cooling Measures: Take cool showers or baths. Use damp washcloths on your wrists, neck, and forehead. Stay in air-conditioned spaces or use fans if AC isn't available.
• Don't Wait to Feel Thirsty: Thirst is a late sign of dehydration. Sip water regularly, especially if you're sweating.
• Be Mindful of Medications: Some medications (like diuretics or antihistamines) can affect your body's cooling ability. Talk to your doctor if you're on chronic medications.
• Monitor High-Risk Individuals: Keep an eye on babies, seniors, and pets during hot days. They can overheat faster and may not be able to express their discomfort.
• Eat Light: Heavy meals generate more body heat. Eat smaller, lighter meals, including hydrating fruits like watermelon, cucumber, and citrus.
• Know the Warning Signs: The earlier you spot heat exhaustion symptoms, the easier it is to prevent complications. Listen to your body—if you feel lightheaded or overly tired, stop and cool down.

What to Do if You Suspect Heat Stroke or Heat Exhaustion

If someone shows signs of heat exhaustion, get them to a cool place, have them lie down, and give them water. Apply a cool, damp cloth to their body. If you suspect heat stroke, call emergency services immediately. Until help arrives, try to cool the person down with ice packs, fans, or cool water.

Conclusion

Summer doesn't have to be dangerous. With a few mindful precautions, you can enjoy the season while staying safe from heat stroke and heat exhaustion. Hydrate, dress wisely and listen to your body's warning signs. When in doubt, rest and cool down. Prevention is always easier—and safer—than treatment.

Frequently Asked Questions

Can I still get heat stroke despite staying hydrated?

Yes, while hydration helps, prolonged exposure to extreme heat or intense activity can still lead to heat stroke. Always take breaks and stay cool.

Is it safe to exercise outdoors in summer?

Yes, but only during cooler hours, like early morning or late evening. Wear proper clothing, hydrate well, and avoid overexertion.

How can I help someone having a heat stroke before medical help arrives?

Move them to a shaded or cool area, remove excess clothing, apply ice packs or cold cloths, and use fans or cool water to reduce body temperature.

Are pets affected by heat stroke and exhaustion?

Yes, dogs and cats can overheat quickly. Ensure they have access to shade and water and avoid walking pets during peak sun hours.

Do certain foods help prevent heat exhaustion?

Yes, hydrating foods like watermelon, oranges, cucumbers, and yoghurt can help regulate body temperature and prevent dehydration.