How to Treat Heat Exhaustion & Identify Dehydration Symptoms

We’ve all been there. It’s a sweltering summer day, and you’re sweating as you try to finish yard work, play a round of golf, or even walk the dog. Maybe you even pushed yourself a little too hard or forgot to drink enough water. Before you know it, you start feeling dizzy, lightheaded, and nauseous. You could be experiencing heat exhaustion symptoms.

While anyone can experience heat exhaustion, some groups are more susceptible to the effects of heat illness, such as infants and young children, adults over 65, people with certain health conditions, those taking certain medications, and individuals struggling with alcohol use disorder.

Factors that increase your risk of heat exhaustion include dehydration, prolonged periods in hot environments, strenuous activity, and certain medications. Additionally, older adults may have a reduced ability to regulate temperature, making them more susceptible to heat exhaustion.

If you have a preexisting health condition, such as heart disease, lung disease, kidney disease, alcoholism, or diabetes, you might want to avoid being outside for long stretches on hot days. Humid weather can also worsen heat exhaustion symptoms, as it hinders the body's ability to cool down through sweating.

NextCare Urgent Care is one of the nation’s largest providers of urgent care and occupational medical services. With over 170 clinics across the country, NextCare offers immediate medical attention for non-life-threatening conditions, including heat-related illnesses. If you or a loved one begins to show symptoms of heat exhaustion, seeking timely care at a NextCare clinic can help prevent the condition from worsening and ensure you receive appropriate treatment.

What Is Heat Exhaustion?

Heat exhaustion occurs when your body temperature rises due to prolonged exposure to hot weather or strenuous physical activity. When it's hot outside, your body cools itself by sweating.

However, this can lead to dehydration and loss of electrolytes. Heat exhaustion symptoms often signal that your body is struggling to regulate its core body temperature. If left unaddressed, it can escalate to heat stroke, a life-threatening condition.

Recognizing the Warning Signs: What Does Heat Exhaustion Feel Like?

It's essential to be aware of heat exhaustion symptoms, as they can manifest in various ways. Recognizing these signs early on is crucial for timely intervention and preventing the condition from worsening. Heat exhaustion symptoms often include:

• ⊕  Heavy sweating.
• ⊕  Pale, clammy skin.
• ⊕  Muscle cramps, especially in the arms, legs, or abdomen.
• ⊕  Fast, weak pulse.
• ⊕  Tiredness or weakness.
• ⊕  Dizziness, lightheadedness, or fainting.
• ⊕  Headache.
• ⊕  Nausea or vomiting.

These heat illness symptoms signal a need for immediate action to prevent your condition from worsening. In some cases, you may also experience digestive issues like diarrhea as part of heat-related illness. Learn more about how heat stroke can affect your digestive system.

Tackling Heat Exhaustion: Treatment That Works

The sooner you get started on heat exhaustion treatment, the quicker and more likely the person will make a full recovery. With swift action, most people recover from heat exhaustion within a few hours. Here’s a step-by-step guide:

Step 1: Get Out of the Heat

If you’re experiencing symptoms of heat exhaustion, including heat cramps, it's essential to remove yourself from the hot environment. Get to a cool place indoors with air conditioning if possible. Otherwise, look for shade, whether it’s under a tree or a canopy.

Step 2: Rest and Cool Down

Find somewhere comfortable to sit or lie down, ideally in a reclined position with your feet elevated slightly. If you have any unnecessary clothing or equipment, take it off, including tight clothing or heavy clothing. This can impede your body's ability to cool down. Using things like cool washcloths, spray bottles with water, or ice packs can help bring down the temperature quicker. Focus on applying these to pulse points like the wrists, neck, and underarms.

Step 3: Replenish Fluids and Electrolytes

Dehydration plays a big part in heat exhaustion, so start sipping cool water. Consider opting for a sports drink that contains electrolytes. The loss of these essential minerals through sweat contributes to symptoms, so they need to be replaced as well.

Step 4: Observe and Respond

As you're cooling down, keep an eye on how you're feeling. If you don’t notice any improvement within an hour, call your healthcare provider for more help. Also, if someone shows signs of progressing to heat stroke — like confusion, vomiting, or a loss of consciousness — call 911 immediately.

In situations where symptoms persist or worsen, NextCare Urgent Care can provide prompt evaluation and treatment, ensuring you get the care you need to recover safely.

How to Prevent Heat Exhaustion

Staying cool is essential, but you might not even realize you’re getting overheated. When I lived in a dry climate, I could stay outside for hours in 90-degree heat without much issue.

But, after I moved to a more humid environment, I realized my body could no longer tolerate being outdoors for even short periods when the temperatures got that high. If you are experiencing symptoms like a headache or muscle cramps, it may be helpful to use a rectal thermometer to get an accurate core body temperature reading.

1. Hydration Is Key

Staying hydrated is crucial, especially when it's hot and humid outside. Did you know an average of 702 heat-related deaths occur in the United States every year, according to statistics from the Centers for Disease Control and Prevention (CDC)? Drink cool water regularly, even before you feel thirsty. Try keeping a water bottle with you at all times.

Staying ahead of dehydration is one of the most effective ways to avoid heat-related illnesses. Explore these 10 simple expert tips to stay hydrated all summer long.

2. Dress Appropriately

When temperatures are high, dress in loose-fitting, lightweight, light-colored clothing to stay cool and comfortable. Darker colors absorb heat while light colors reflect heat.

3. Schedule Your Outdoor Activities Strategically

Avoid being outside for long stretches during the hottest part of the day (usually 10:00 am to 4:00 pm). When I go for runs in the summer, I like to do so early in the morning or in the evening, as those are the cooler parts of the day.

It’s important to time outdoor activities wisely.

4. Pay Attention to Your Body's Signals

Be aware of heat exhaustion symptoms, such as fatigue, dizziness, nausea, and muscle cramps. Stop and seek a shaded place if you start feeling any of these or if you notice those around you feeling ill.

What To Do When Someone Exhibits Heat Exhaustion Symptoms

First, move them to a cool place, ideally somewhere with air conditioning. If you can't get them inside, try to find some shade.

Remove excess clothing and have them lie down with their feet slightly elevated. Give the person small sips of water or sports drinks. I find a cold washcloth on the back of the neck or even the wrists helps too.

If their symptoms are not improving after about an hour, it's essential to seek medical attention right away. I once helped a stranger who had passed out at a park from heat exhaustion by calling emergency services. Their symptoms improved with the steps outlined above, and they recovered fully, but it’s important to call 911 if the situation appears severe or is not getting better quickly.

Conclusion

Knowing the difference between common heat exhaustion symptoms and those of heat stroke is critical to ensuring your own well-being, as well as the well-being of others, during warm weather. Being aware of these conditions allows you to prevent, recognize, and effectively address heat exhaustion symptoms promptly.

If you have any concerns about heat-related illnesses, always seek professional medical advice. Stay hydrated, cool, and aware, and you'll be well-equipped to enjoy even the hottest days of summer safely. And remember, NextCare Urgent Care is here to assist you with any heat-related concerns, offering the care you need when it matters most.

If you experience any of the severe heat exhaustion or dehydration symptoms listed above, or symptoms that persist greater than 30 minutes after self-treatment, visit your nearest ER.