How to avoid heat stress

Choose shade or air-conditioned spaces whenever possible, wear light and breathable clothing, and carry water before leaving. Do not wait for severe thirst or weakness before resting.

The body releases heat mainly through sweating and increased blood flow to the skin. Hot, humid air slows sweat evaporation, while physical work creates more internal heat. Dehydration leaves less fluid available for sweating and circulation, so cooling becomes harder. Early signs can include heavy sweating, thirst, headache, muscle cramps, tiredness, dizziness, or nausea.

Risk rises when someone is not acclimatised, wears heavy protective clothing, exercises intensely, or takes medicines that affect fluid balance or sweating. Infants, older adults, pregnant people, and those with heart, kidney, or metabolic conditions may need a more cautious plan.

Check the weather before outdoor work or exercise and move demanding tasks to cooler parts of the day. Increase effort gradually over several days when returning to hot conditions. Schedule shade and cooling breaks, use a buddy system, and avoid leaving anyone in a parked vehicle.

Sip water regularly and take extra care if vomiting, diarrhoea, or fasting has reduced fluid intake. For prolonged heavy sweating, a clinician can advise whether an electrolyte drink is appropriate, particularly if you have kidney or heart disease. Alcohol can worsen dehydration and judgement, so it is a poor choice before or during heat exposure.

Stop activity, move the person to shade or air conditioning, loosen excess clothing, and cool the skin with wet cloths, mist, or a fan. If the person is fully alert and not vomiting, offer small, frequent sips of cool fluid. Persistent weakness, dizziness, headache, cramps, nausea, or vomiting warrants urgent medical advice.

Confusion, collapse, seizure, loss of consciousness, severe agitation, or hot skin with altered behaviour may signal heat stroke. Call emergency services immediately, begin active cooling, and do not give anything by mouth to a confused or unconscious person.

Ask whether your health conditions or medicines change how much you should drink, how you can recognise dehydration early, and whether work or exercise needs temporary adjustment. Never stop a prescribed medicine solely because hot weather is forecast; request a personalised sick-day and heat plan instead.