As Summers Heat Up, Protect Yourself from Heat Illness

Spending time outdoors in extreme heat can be dangerous, and even deadly. According to the CDC, heat illness deaths have surged since 2020. In 2023, more than 2,300 people died from heat-related causes—a staggering 34% increase from the 1,714 deaths reported in 2022. For perspective, only 646 such deaths were recorded in 2004.

The truth is, no part of the country is immune to extreme heat anymore. Even northern states are experiencing higher temperatures, which means heat illness is a nationwide threat. Learning how to recognize, prevent, and respond to heat-related conditions is essential to keeping yourself and your loved ones safe.

The 3 Types of Heat Illness

1. Heat Cramps

Heat cramps are often the first sign of trouble, typically occurring during intense physical activity in hot weather.

Symptoms:

Painful muscle spasms, especially in the calves, thighs, shoulders, or abdomen.

What to Do:

Rest and cool down in a shaded or air-conditioned area.
Hydrate with water or an electrolyte-rich sports drink.
Gently stretch and massage the affected muscles.
Avoid returning to strenuous activity for several hours.
Contact your doctor if cramps persist for more than an hour.

2. Heat Exhaustion

Heat exhaustion happens when your body loses too much water and salt through sweat. Without treatment, it can escalate to life-threatening heatstroke.

Symptoms:

Heavy sweating and cool, moist skin with goosebumps
Dizziness, fainting, fatigue
Rapid, weak pulse and low blood pressure when standing
Nausea, headache, and muscle cramps

What to Do:

Stop physical activity immediately.
Move to a cooler location, preferably indoors with air conditioning.
Drink water or sports drinks.
If symptoms don’t improve within one hour or worsen, contact a medical professional.
Seek immediate help if someone becomes confused, loses consciousness, or can’t drink fluids.

3. Heat Stroke

Heat stroke is the most severe form of heat illness and constitutes a medical emergency. It occurs when the body temperature exceeds 104°F.

Symptoms:

Confusion, dizziness, or unconsciousness
Hot, red, dry, or damp skin
Nausea and headache

What to Do:

Call 911 immediately.
While waiting for help:
- Move the person to a cool, shaded area.
- Remove excess clothing.
- Cool them down using water—submerge in a tub, spray with a hose, or apply cold, wet towels to the neck, armpits, and groin.

How to Prevent Heat Illness

Taking preventive measures is the best way to avoid heat illness. Follow these guidelines to stay safe during hot weather:

1. Avoid Peak Heat Hours

Stay indoors between noon and 7 p.m. when temperatures are at their highest. Schedule outdoor activities for early morning or evening.

2. Stay Hydrated

Drink water regularly, even if you’re not thirsty. Sports drinks can also help replace lost electrolytes. Avoid caffeine and alcohol—they contribute to dehydration.

3. Take Breaks in the Shade

If you’re active outdoors, take at least one break per hour in a shaded area. A large tree, umbrella, or pop-up canopy can help. Using a fan—battery-powered or electric—can also help cool you down.

4. Protect Children

Young children are especially vulnerable to heat illness. Keep infants and toddlers out of direct sunlight, and make sure strollers or carriers are shaded.

5. Dress Smart

Wear loose, lightweight, and light-colored clothing. Use sunscreen with at least SPF 15, and reapply it regularly, especially when sweating or swimming.

6. Know Your Medications

Some medications can impair your body’s ability to regulate temperature. Talk to your doctor about any prescriptions that may increase your risk for heat illness.

Final Thoughts

As summer temperatures continue to rise, so does the risk of heat illness. By learning the symptoms and taking preventive steps, you can reduce your risk and stay safe during extreme heat. Make smart choices—stay cool, stay hydrated, and stay informed.