What to know about heat cramps in outdoor workers

Cramps commonly affect muscles used repeatedly, such as the calves, thighs, arms or abdomen. Heat, exertion and sweating can strain muscle control, especially when a worker cannot replace fluids or has not had adequate rest. Heat cramps can occur even when someone remains alert and able to speak normally, but they may signal that the body is struggling with heat exposure.

Pain may ease after cooling and rest, yet returning to strenuous work too soon can bring it back or allow heat illness to worsen. Other causes of muscle cramps are possible, particularly when symptoms occur away from heat or keep recurring.

Stop work, move into shade or an air-conditioned area and loosen tight clothing. Sip cool water or an appropriate electrolyte drink, and gently stretch or massage the affected muscle. Tell a supervisor, use scheduled rest breaks and avoid returning to heavy work until the cramps have settled and you feel well. A buddy should stay nearby in hot conditions.

Get medical advice if cramps do not improve with cooling and fluids, recur during ordinary activity or are accompanied by weakness or illness. Seek urgent help for confusion, fainting, seizure, severe headache, vomiting, chest discomfort, trouble breathing, inability to drink or very hot skin. These signs can indicate a more serious heat illness.

Ask whether your medicines or health conditions affect heat tolerance, which drinks are suitable during your shifts, and how to plan breaks, shade and gradual acclimatisation before intense outdoor work.