How to Prevent Heat Exhaustion

Heat exhaustion happens when your body gets too hot (overheated) from hot weather or from exercise. Untreated heat exhaustion could lead to heat stroke. Heat stroke can be deadly.

How can heat exhaustion affect me?

Early warning signs of heat exhaustion are:

• Weakness.
• Fatigue.
• Stomach cramps.
• Arm pain.
• Leg cramps.

Later symptoms of heat exhaustion include:

• Heavy sweating.
• Clammy skin.
• Rapid, weak pulse.
• Nausea or vomiting.
• Dizziness.
• Headache.
• Fainting.

If you have signs and symptoms of heat exhaustion, move to a cool place, loosen your clothing, and drink water or a sports drink. Then, put cool, wet compresses on your body or get into a cool bath or shower.

What can increase my risk?

People who work or exercise outside in hot weather have the highest risk of heat exhaustion. You may also be at higher risk if you:

• Are over age 65. Older adults have a greater risk for heat exhaustion than younger adults.
• Are overweight.
• Have high blood pressure.
• Have heart disease.

What actions can I take to prevent heat exhaustion?

• Avoid being outside on very hot days. Check your local news for extreme heat alerts or warnings.
• In extreme heat, stay in an air-conditioned environment until the temperature cools off.
• Check with your health care provider before starting any new exercise or activity. Ask about any health conditions or medicines that might increase your risk for heat exhaustion.
• Wear lightweight, light-colored, and loose-fitting clothing in warm weather.
• Do outdoor activities when it is cooler. This may be in the morning, late afternoon, or evening. Take breaks in the shade.
• Do not work or exercise in the heat when you feel unwell or have been sick.
• Start any new work or exercise activity gradually.
• Protect yourself from the sun by wearing a broad-brimmed hat and using at least SPF 15 broad-spectrum sunscreen.
• Drink enough water or sports drink to keep your urine pale yellow. When it is hot, drink every 15 to 20 minutes, even if you are not thirsty.
• Do not go out in the heat after a heavy meal.
• Do not drink alcohol or caffeinated drinks when it is very hot outside.
• If you have friends or family members who are older adults:
  • Do not leave an older adult alone in a hot car.
  • Make sure older adults have access to air-conditioning on very hot days. Remind them to drink enough fluids. Check on them at least twice a day if you can.

Where to find more information

• Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/disasters/extremeheat/warning.html  
• American Academy of Family Physicians (AAFP): https://familydoctor.org/condition/heat-exhaustion-heatstroke  
• American Academy of Orthopaedic Surgeons (AAOS): https://orthoinfo.aaos.org/en/diseases–conditions/heat-injury-and-heat-exhaustion  

Contact a health care provider if:

• You faint.
• You feel weak or dizzy.
• You have any signs or symptoms of heat exhaustion that last more than one hour.

Get help right away if you have signs of heat stroke:

• Body temperature of 103°F (39.4°C) or higher.
• Hot, dry, red skin.
• Fast, thumping pulse.
• Confusion.
• Loss of consciousness.

Summary

• Heat exhaustion happens when your body gets overheated and cannot cool down.
• Avoid being outside on very hot days. Check your local news for extreme heat alerts or warnings. When you are out in the heat, take steps to protect yourself from the sun and stay hydrated.
• If you have signs or symptoms of heat exhaustion, get out of the heat, drink fluids, take steps to cool down, and contact a health care provider.
• Get help right away if you have signs or symptoms of heat stroke.