How to avoid heat stroke and heat exhaustion

Schedule strenuous tasks for cooler periods, seek air conditioning or shade, and let the body adapt gradually after time away from hot conditions. Anyone becoming unwell in the heat should stop exertion and begin cooling immediately.

Heat exhaustion develops when heat exposure and fluid or salt loss strain the body's circulation and cooling system. It commonly presents with heavy sweating, weakness, headache, dizziness, nausea, muscle cramps, thirst, or cool clammy skin. Without cooling and rest, the illness can worsen.

Heat stroke is a medical emergency in which temperature control fails and brain function becomes affected. Confusion, unusual behaviour, poor coordination, collapse, seizure, or unconsciousness are critical warning signs. Sweating may be present or absent, so dry skin is not required for heat stroke.

Review the forecast, shorten or postpone demanding outdoor activity, and alternate work with recovery in a cool place. Wear loose, light-coloured, breathable clothing where practical, and remove unnecessary protective layers during designated breaks. A partner can notice confusion or poor coordination that the affected person misses.

Begin activity well hydrated and keep fluids accessible. Dark urine, excessive thirst, or urinating less can indicate that replacement is falling behind. People whose clinician has limited their fluid or salt intake need individual advice rather than a generic hydration target. Avoid alcohol around strenuous heat exposure.

For suspected heat exhaustion, move the person to a cooler area, stop activity, loosen clothing, apply cool wet cloths or mist the skin, and use a fan. An alert person who can swallow safely may take frequent small sips of cool fluid. Obtain urgent clinical help if symptoms worsen, vomiting prevents drinking, or recovery does not follow cooling.

For confusion, collapse, seizure, unconsciousness, or other altered mental state, call emergency services at once and continue active cooling while help travels. Place cool wet cloths or wrapped cold packs around the neck, armpits, and groin if available. Do not force fluids, give fever medicine, or leave the person alone.

Discuss whether heart, kidney, neurological, or metabolic conditions change your risk; whether any medicine affects sweating, alertness, or fluid balance; and how to adjust work or exercise safely. Ask what symptoms should trigger your own emergency plan, particularly after a previous heat illness.