How Can I Prevent Heatstroke and Heat Exhaustion?

Hot weather can be enjoyable, but it also increases the risk of heat exhaustion and heatstroke. By recognizing early warning signs and taking preventive measures, you can stay cool, hydrated, and safe during scorching summer days.

What is Heatstroke and Heat Exhaustion?

Heatstroke and heat exhaustion are heat-related illnesses caused by prolonged exposure to high temperatures or physical exertion in hot weather.

• Heat Exhaustion: A milder condition that can progress if not addressed.

• Heatstroke: A severe condition where the body’s core temperature rises above 104°F, requiring immediate attention.

Both conditions can impact anyone, especially children, older adults, and those who work outdoors.

Recognize the Warning Signs of Heat Exhaustion and Heatstroke

Knowing the early symptoms can help prevent these conditions from worsening.

Symptoms of Heat Exhaustion:

• Heavy sweating

• Weakness or fatigue

• Dizziness or fainting

• Nausea or vomiting

• Cool, clammy skin

• Muscle cramps

Symptoms of Heatstroke:

• High body temperature (above 104°F)

• Hot, dry, or flushed skin

• Confusion or disorientation

• Rapid pulse or breathing

• Loss of consciousness

How to Prevent Heatstroke and Heat Exhaustion

1. Stay Hydrated

Drink plenty of water throughout the day, even if you don’t feel thirsty. Dehydration increases the risk of heat-related illnesses.

• Carry a reusable water bottle.

• Avoid excessive caffeine and alcohol, as they contribute to dehydration.

2. Dress Appropriately

Wear lightweight, loose-fitting, and light-colored clothing to allow airflow and reflect sunlight.

• Hats and sunglasses can protect your face and eyes from the sun.

3. Limit Time in Direct Sunlight

Avoid outdoor activities during peak heat hours (typically 10 a.m. to 4 p.m.).

• If you need to be outside, take regular breaks in shaded or cool areas.

4. Use Sunscreen

Apply sunscreen with at least SPF 30 to protect your skin from sunburn, which can worsen heat-related symptoms. Reapply every two hours.

5. Know Your Limits During Physical Activity

Exercise and work outdoors in short bursts, and avoid overexertion.

• Take frequent breaks and drink water regularly.

• Listen to your body—stop if you feel dizzy, faint, or overly tired.

6. Keep Indoor Spaces Cool

Stay indoors during extreme heat and use air conditioning or fans to maintain a comfortable temperature.

• Keep blinds or curtains closed to block out excess heat.

Who is Most at Risk for Heat-Related Illnesses?

Certain groups are more vulnerable to heatstroke and heat exhaustion, including:

• Infants and young children

• Older adults over the age of 65

• People with chronic conditions like heart disease

• Outdoor workers and athletes

If you or someone in your family falls into these groups, it’s especially important to take extra precautions.

When to Seek Urgent Care

If you notice signs of heatstroke or severe heat exhaustion, seek medical care immediately. Signs requiring attention include:

• Confusion or disorientation

• Loss of consciousness

• Vomiting and inability to stay hydrated

• Rapid pulse or difficulty breathing

At Rapid Care Center in Kirkland, WA, our expert team provides prompt and compassionate care for heat-related illnesses.

Stay Cool and Safe This Summer

Protecting yourself and your loved ones from heat exhaustion and heatstroke is essential during hot weather. If you’re feeling unwell or need immediate care, schedule an appointment or call 425-899-2525. Stay safe, stay cool, and enjoy the summer!