If you’ve ever suffered from heat exhaustion or heat stroke, you know they’re nothing to fool around with. Allowing your body to get so hot that it can no longer cool itself isn’t just uncomfortable — it can kill you. According the the CDC, heat-related illnesses caused 8,015 deaths in the United States from 1979 to 2003 – more than from hurricanes, lightning, tornadoes, floods, and earthquakes combined.
Fortunately, most heat-related illnesses are preventable if you take a few precautionary measures. Knowing the risk factors, symptoms, and what to do if you or someone else does succumb to the heat can literally save a life.
Although anyone can fall victim to the heat, certain groups are at higher risk.
- Those at highest risk include the elderly, the very young, and people with mental illness and chronic diseases, however…
- Even young and healthy people can get sick from the heat if they participate in strenuous physical activities during hot weather.
- Obesity, fever, dehydration, heart disease, poor circulation, sunburn, as well as prescription drug, caffeine and alcohol use can also play a role in whether a person can cool off enough in very hot weather.
- Poor air quality due to pollution — which often worsens during periods of high temperatures — can make one more susceptible to heat-related illness by placing additional stress on respiratory and circulatory systems.
- High temperatures are often accompanied by high humidity, causing sweat evaporate more slowly and reducing your body’s ability to dissipate excess heat.
Air-conditioning is the number one protective factor against heat-related illness and death. If a home is not air-conditioned, people can reduce their risk for heat-related illness by spending time in public facilities that are air-conditioned.
Preventative Measures
 Keep your body temperature cool to avoid heat-related illness.
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 Because your body loses fluids through sweat, you can become dehydrated during times of extreme heat.
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 Stay updated on local weather forecasts so you can plan activities safely when it’s hot outside.
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Warning Signs and Symptoms of Heat-Related Illness
Muscle cramping or feeling lightheaded may be the first signs of heat-related illness, and without intervention can lead to heat exhaustion or stroke. Here is how you can recognize heat exhaustion and heat stroke and what to do:
Heat Exhaustion
Symptoms
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What You Should Do
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Heat Stroke
Symptoms
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What You Should Do
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People aged 65 years or older are less likely to sense and respond to changes in temperature. People in this category must be given and reminded of the following information.
Closely monitor people who depend on you for their care:
- Are they drinking enough water?
- Do they have access to air conditioning?
- Do they know how to keep cool?
- Stay in air-conditioned buildings as much as possible. Contact your local health department or locate an air-conditioned shelter in your area.
- Do not rely on a fan as your primary cooling device during an extreme heat event.
- Drink more water than usual and don’t wait until you’re thirsty to drink.
- Check on a friend or neighbor and have someone do the same for you.
- Don’t use the stove or oven to cook—it will make you and your house hotter.
- Wear loose, lightweight, light-colored clothing.
- Take cool showers or baths to cool down.
- Check the local news for health and safety updates.
- Seek medical care immediately if you have, or someone you know has, symptoms of heat-related illness like muscle cramps, headaches, nausea or vomiting.
Infants and young children are sensitive to the effects of extreme heat, and must rely on other people to keep them cool and hydrated.
Never leave infants, children — or pets — in a parked car, even if the windows are open.
- Never leave infants or children in a parked car. Nor should pets be left in parked cars—they can suffer heat-related illness too.
- Dress infants and children in loose, lightweight, light-colored clothing.
- Seek medical care immediately if your child has symptoms of symptoms of heat-related illness.
People with a chronic medical condition are less likely to sense and respond to changes in temperature. Also, they may be taking medications that can worsen the impact of extreme heat. People in this category need the following information.
Closely monitor people who depend on you for their care:
- Are they drinking enough water?
- Do they have access to air conditioning?
- Do they know how to keep cool?
- Drink more water than usual and don’t wait until you’re thirsty to drink.
- Check on a friend or neighbor, and have someone do the same for you.
- Check the local news for health and safety updates regularly.
- Don’t use the stove or oven to cook——it will make you and your house hotter.
- Wear loose, lightweight, light-colored clothing.
- Take cool showers or baths to cool down.
- Seek medical care immediately if you or someone you know experiences symptoms of heat-related illness.
People who work outdoors are more likely to become dehydrated and are more likely to get heat-related illness.
STOP all activity and get to a cool environment if you feel faint or weak.
- Drink from two to four cups of water every hour while working. Don’t wait until you are thirsty to drink.
- Avoid alcohol or liquids containing large amounts of sugar.
- Wear and reapply sunscreen as indicated on the package.
- Ask if tasks can be scheduled for earlier or later in the day to avoid midday heat.
- Wear a brimmed hat and loose, lightweight, light-colored clothing.
- Spend time in air-conditioned buildings during breaks and after work.
- Encourage co-workers to take breaks to cool off and drink water.
- Seek medical care immediately if you or a co-worker has symptoms of heat-related illness.
People who exercise in extreme heat are more likely to become dehydrated and get heat-related illness.
STOP
all activity and get to a cool environment if you feel faint or weak.
- Limit outdoor activity, especially midday when the sun is hottest.
- Wear and reapply sunscreen as indicated on the package.
- Schedule workouts and practices earlier or later in the day when the temperature is cooler.
- Pace activity. Start activities slow and pick up the pace gradually.
- Drink more water than usual and don’t wait until you’re thirsty to drink more. Muscle cramping may be an early sign of heat-related illness.
- Monitor a teammate’s condition, and have someone do the same for you.
- Wear loose, lightweight, light-colored clothing.
- Seek medical care immediately if you or a teammate has symptoms of heat-related illness.
- Learn more by participating in a CDC course on preventing heat-related illness.
Closely monitor those dependent on your care:
- Are they drinking enough water?
- Do they have access to air conditioning?
- Do they know how to keep cool?
If you have air conditioning, use it to keep your home cool.
- If you can’t afford to use your air conditioning:
- Contact your local health department or locate an air-conditioned shelter in your area.
- You can also contact Low Income Home Energy Assistance Program (LIHEAP) for help.
- Drink more water than usual and don’t wait until you’re thirsty to drink.
- Check on a friend or neighbor, and have someone do the same for you.
- Seek medical care immediately if you have, or someone you know has, symptoms of heat-related illness.
Adapted from materials provided by the U.S. Centers for Disease Control and Prevention (CDC) and other sources.
