What to do after heat exhaustion

Move into an air-conditioned or shaded place, remove unnecessary clothing, and use cool wet cloths or a cool shower. Drink small, regular amounts of water or an oral rehydration drink if you are awake, alert and not vomiting.

Heat exhaustion reflects loss of water and salt and difficulty coping with heat. Headache, thirst, weakness, dizziness, nausea and heavy sweating may take time to settle even after the person reaches a cool place.

Dark urine or infrequent urination can point to remaining dehydration. Alcohol, intense exercise and another long period in the heat can delay recovery or trigger another episode before fluid balance and heat tolerance have normalised.

Keep the rest of the day light and cool. Eat normal meals as tolerated, because food also replaces salt, and check that urine is becoming paler and more regular. Avoid salt tablets unless a clinician has specifically advised them.

Resume outdoor work or exercise gradually only after symptoms have resolved and hydration has recovered. Choose cooler times, take planned shade breaks, wear breathable clothing and keep drinks accessible. Extra caution is sensible when taking medicines that affect sweating, circulation or fluid balance.

Call emergency services if there is confusion, unusual behaviour, fainting, a seizure, severe breathing difficulty or inability to drink. These are possible heat-stroke features, and active cooling should continue while help is coming.

Seek urgent assessment if symptoms worsen despite cooling, vomiting prevents rehydration, urine remains very limited, or severe muscle pain and cola-coloured urine appear. Do not give drinks to anyone who is confused, very drowsy or unconscious because they may choke.

Ask whether the episode or your medicines warrant checks of kidney function or body salts, and when your work or exercise can restart. Explain the environment, exertion, fluid access and symptoms so future cooling and hydration plans match the exposure.