The hot days of summer are just beginning, which means it’s time to prepare for the Texas heat.
Being outside for extended time in the summer can contribute to heat stroke and heat exhaustion – two health dangers you should take seriously.
Understanding Heat-Related Illnesses
Heat-related illnesses, such as heat exhaustion or heat stroke, happen when the body can’t properly cool itself down through its normal sweating process. When your body temperature rises too fast, it can endanger your health and vital organs.
Recognizing Signs of Heat Exhaustion
The difference between the two heat-related illnesses is that heat exhaustion causes lethargy and can be the precursor to a heat stroke. Other signs of heat exhaustion include:
- Heavy sweating
- Cold, pale and clammy skin
- Nausea or vomiting
- Muscle cramps
- Tiredness or weakness
- Dizziness
- Headache
If you suspect someone is experiencing heat exhaustion:
- Move them to a cool place
- Give them water to sip
- Loosen their clothes and put a cool, damp cloth on them
Recognizing Signs of Heat Stroke
The symptoms of heat stroke include:
- High body temperature
- Flushed, dry or damp skin
- Racing heart rate
- Rapid breathing
- Nausea
- Dizziness
- Headache
- Fainting
- Confusion
If you suspect someone is experiencing heat stroke:
- Call 911
- Move them to a cool place
- DO NOT give them water
- Put cool, damp cloths on them, including their armpits, to lower their body temperature
How to Prevent Heat-Related Illnesses
The best way to prevent heat-related illnesses is to be aware of your body and take the proper precautions before doing outdoor activities.
“Many adults don’t drink enough water to stay hydrated," said Jennifer Northway, director of Injury Prevention at University Health. "As we enter into the hot Texas summer, adults need to increase their fluid intake by drinking cool, nonalcoholic beverages regardless of their activity level. Dehydration contributes to heat exhaustion during common summer activities, like gardening, backyard barbeques, walks or sports activities.”
If you plan on going outside for an extended time, hydrating before you leave the house and staying hydrated while you’re out can help combat heat-related illnesses. If you don’t drink enough water, it will be difficult for your body to catch up and cool down once all the fluid in your system is gone.
6 Essential Tips to Prevent Heat-Related Illnesses
- Wear loose-fitting, lightweight and light-colored clothing to allow your body to cool. The best colors to wear in hot weather are white, yellow, green and red. The best fabric is cotton, linen or rayon.
- Protect against sunburn. Apply and reapply sunscreen regularly and wear protective hats and sunglasses.
- Take it easy during the hottest parts of the day (3-4 p.m.).
- Plan ahead by identifying times for rest in the shade during outdoor activity and pacing yourself during physical exertion. Have a friend or family member keep track of your condition while outside and do the same for them.
- Do not leave anyone in a hot car. A car can heat up 19 degrees in 10 minutes when it’s under direct sunlight.
- Stay hydrated. The best way to hydrate is to drink fluids, such as water and sports drinks before, during and after any activity.
Who Is at Risk of Heat-Related Illnesses?
Everyone is at risk when it comes to heat stroke and exhaustion. Yes, some people have a better tolerance for the heat, but no one is immune.
Infants and young children tend to be the most at risk because they have not experienced consistent warm temperatures and heat exposure.
Others at risk for heat stroke and exhaustion include:
- People 65 and older
- People who are ill, have chronic health conditions or are prescribed certain medications
- People who are overweight
- People who work outdoors
Preventing Heat-Related Deaths
In 2024, Texas reported 15 heat-related deaths. Once common cause of heat-related deaths are children left in cares.
All of us can help reduce the number of deaths by remembering to ACT:
Avoid – Never leave a child alone in a car.
Create reminders – Place something of the child’s on the front seat to remind you to check the back (i.e. blanket, stuffed animal, diaper bag).
Take action – Call 911 immediately if you see a child alone in a car.
Injury Prevention at University Health
Learn more about Injury Prevention at University Health for kids and adults on our website.
