Know the Warning Signs: Heat Exhaustion and Heat Stroke

Know the Warning Signs: Heat Exhaustion and Heat Stroke

Dehydration is a serious medical condition. Exercise in hot, humid weather can rapidly raise your body’s core temperature, putting you at risk of heat exhaustion or heat stroke.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids. Heat exhaustion is more severe than heat cramps and results from a loss of water and salt in the body. It occurs in conditions of extreme heat and excessive sweating without adequate fluid and salt replacement. Heat exhaustion occurs when the body is unable to cool itself properly and, if left untreated, can progress to heat stroke.

Signs of heat exhaustion include:

• Heavy sweating
• Muscle cramps
• Fatigue
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Dark urine
• Cool, moist skin
• Pulse rate may be slow and weak.

If heat exhaustion is untreated, it may progress to heat stroke — a serious medical condition.

What is heat stroke?

Heat stroke, the most severe form of heat illness, occurs when the body’s heat-regulating system is overwhelmed by excessive heat. It is a life-threatening emergency and requires immediate medical attention. Some general guidelines to help protect you from heat-related illnesses include the following:

• Drink plenty of fluids during vigorous or outdoor activities (including sunbathing), especially on hot days. Drinks of choice include water and sports drinks. Avoid alcohol and fluids with caffeine, such as tea, coffee, and cola, as these can lead to dehydration.
• Dress in light colored, lightweight, tightly-woven, loose-fitting clothing on hot days.
• Schedule vigorous activity and sports for cooler times of the day. Take rest periods in shady or cool areas.
• Stay protected from the sun and wear a hat and sunglasses, or even use an umbrella. Use a sunscreen that is at least SPF (sun protection factor) 15.
• Increase time spent outdoors gradually to used to the heat.
• Take frequent drink breaks and “wet down” or mist yourself with a spray bottle to avoid becoming overheated.
• Try to spend as much time indoors as possible on very hot and humid days.
• Remember to warm-up and cool-down before and after exercising.
• If you have a medical condition or are taking medication, consult your doctor for further advice for preventing heat-related illnesses.

Click to read tips for staying properly hydrated during physical activity >

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