Heat exhaustion is a condition that occurs when your body overheating and is unable to cool itself down. This can happen due to exposure to high temperatures or strenuous physical activity in hot weather. When your body overheats, it sweats to try to cool itself down. If you don’t replace the fluids you lose through sweating, you can become dehydrated. Dehydration can lead to heat exhaustion.
If you are heat exhausted, it may be either due to water depletion or salt depletion. Where water depletion leads to excessive thirst and weakness, salt depletion can cause muscle cramps, nausea, vomiting, and dizziness.
Symptoms of Heat Exhaustion
These are some most common symptoms you will feel if you are heat exhausted.
- Heavy sweating: This is the body’s attempt to cool itself down.
- Weakness, dizziness, and fatigue: These symptoms occur because the body is not getting the fluids and electrolytes it needs to function properly.
- Nausea or vomiting: This can be caused by dehydration or by the body’s attempt to get rid of excess heat.
- Headache: This is a common symptom of heat exhaustion and dehydration.
- Muscle cramps: These can occur in the arms, legs, or abdomen.
- Cold, pale, and clammy skin: This is a sign that the body is not circulating blood properly.
Causes of Heat Exhaustion
If you are feeling heat exhausted, it will be due to one or a combination of following causes.
- Exposure to high temperatures: This is the most common cause of heat exhaustion.
- Dehydration: When you don’t drink enough fluids, your body can’t sweat properly, which can lead to heat exhaustion.
- Strenuous activity: Exercise or physical activity in hot weather can increase your risk of heat exhaustion.
- Certain medications: Some medications can interfere with your body’s ability to regulate its temperature.
- Medical conditions: Certain medical conditions, such as heart disease, diabetes, and obesity, can increase your risk of heat exhaustion.
Treatments for Heat Exhaustion
Here are some general treatments for heat exhaustion.
- Move to a cool place: Get out of the heat and into an air-conditioned room or shaded area.
- Rest: Lie down and elevate your legs.
- Drink fluids: Drink plenty of cool fluids, such as water or a sports drink. Avoid caffeine and alcohol, as they can dehydrate you further.
- Cool down your skin: Apply cool, wet cloths to your skin or take a cool bath.
Prevention of Heat Exhaustion
- Stay hydrated: Drink plenty of fluids throughout the day, even if you don’t feel thirsty.
- Avoid strenuous activity in hot weather: If you must be active outdoors, take breaks in cool, shaded areas and drink plenty of fluids.
- Wear loose-fitting, breathable clothing: This will help your body sweat and cool down.
- Limit your alcohol intake: Alcohol can dehydrate you.
- Be aware of the warning signs of heat exhaustion: If you experience any of the symptoms of heat exhaustion, get out of the heat and seek medical attention if necessary.
By following these tips, you can help prevent heat exhaustion and stay safe in hot weather.
Heatstroke
Heatstroke is the most serious form of heat illness. It occurs when your body overheats, usually due to prolonged exposure to or exertion in high temperatures, and can’t cool itself down. Unlike heat exhaustion, which can have symptoms like sweating, heatstroke disrupts your body’s sweating mechanism. This leads to a core body temperature reaching 104°F (40°C) or higher, which can be life-threatening.
Symptoms
Here are some common heat stroke symptoms.
- High body temperature (above 104°F): This is the hallmark symptom of heatstroke and distinguishes it from heat exhaustion.
- Confusion, disorientation, or seizures: These symptoms indicate a more serious impairment of the body’s functions.
- Hot, dry skin (little or no sweating): Unlike heat exhaustion, sweating may be absent in heatstroke due to overwhelmed sweat glands.
- Rapid, shallow breathing: The body is struggling to get enough oxygen.
- Loss of consciousness: In severe cases, the person may become unconscious.
Causes
- The same factors that cause heat exhaustion can progress to heatstroke if not addressed promptly.
- Particularly at risk are infants, young children, older adults, and people with chronic health conditions.
Treatments
- Heatstroke is a medical emergency. Call 911 immediately.
- While waiting for help, move the person to a cool place and remove excess clothing.
- Try to cool the person down with whatever means available: cool bath, spraying with water, fanning while misting with cool water, applying ice packs to neck, groin, and armpits.
- Do not give fluids or medication by mouth.
Prevention
The preventive measures for heatstroke are the same as for heat exhaustion (listed above). Early recognition and treatment of heat exhaustion can prevent progression to heatstroke.
- Stay hydrated
- Wear loose-fitting, lightweight, and light-colored clothing. This will help your body sweat and cool down.
- Avoid strenuous activity during the hottest part of the day, typically between 10 am and 4 pm. If you must be outside, take frequent breaks in air-conditioned spaces or shaded areas.
- Wear sunscreen with SPF 30 or higher, sunglasses, and a wide-brimmed hat to avoid sunburn. Sunburn can make it harder for your body to cool down.
- If you’re not used to hot weather, take it easy for the first few days. Gradually increase your activity level as your body adjusts.
- Monitor yourself and others around you.
Heatstroke vs. Heat Exhaustion: Understanding the Differences
Here’s a table summarizing the key differences between heat exhaustion and heatstroke:
| Feature | Heat Exhaustion | Heatstroke |
| Body Temperature | Below 104°F | Above 104°F |
| Sweating | Heavy sweating | Little or no sweating |
| Skin | Cold, pale, clammy | Hot, dry, red |
| Treatment | Move to cool place, rest, fluids, cool skin | Seek immediate professional help |
| Mental Status | Alert, but may be confused | Confused, disoriented, seizures, or unconsciousness |
FAQs
What are the first signs of heat exhaustion?
Early signs of heat exhaustion can be subtle and include:
- Heavy sweating
- Headache
- Dizziness
- Fatigue
- Mild muscle cramps
- Excessive thirst
How long does it take to recover from heat exhaustion?
Recovery from heat exhaustion usually takes up to an hour with proper cooling and fluids. If symptoms persist, seek medical attention.
What are the stages of heat stress?
There isn’t a universally agreed-upon breakdown into five distinct stages of heat stress. However, heat illness progresses generally from:
- Heat rash: Irritable red bumps on the skin.
- Heat cramps: Painful muscle cramps, often in the legs and abdomen.
- Heat exhaustion: More severe symptoms like dizziness, nausea, and fatigue.
- Heat stroke: Life-threatening condition with high body temperature, confusion, and seizures.
What to eat after heat exhaustion?
After heat exhaustion, focus on rehydration and replenishing electrolytes lost through sweating. Here’s what to eat and drink:
- Water: This is the most crucial element. Drink plenty of cool water throughout the day.
- Electrolyte drinks: Sports drinks or homemade rehydration solutions can help replace electrolytes like sodium and potassium.
- Fruits and vegetables: Opt for water-rich options like watermelon, cucumber, celery, and oranges. They provide fluids and some vitamins and minerals.
- Bland, easily digestible foods: Toast, crackers, or bananas are good choices. Avoid heavy meals or greasy foods.
How do you fight heat fatigue?
- Stay hydrated: Drink plenty of fluids throughout the day, even if you don’t feel thirsty.
- Dress for the weather: Wear loose, lightweight, and breathable clothing in hot weather.
- Limit strenuous activity: Avoid exercising or working outdoors during the hottest part of the day.
- Take breaks and stay cool: Find air-conditioned spaces or shady areas to cool down periodically.
- Wear sunscreen and a hat: Protect yourself from sunburn, which can worsen heat stress.