Recognising Heat Exhaustion: Symptoms and Prevention

As temperatures rise during South Africa’s summer, so does the risk of heat-related illnesses.

Recognising the symptoms of heat exhaustion early can prevent it from escalating into severe illness, like heat stroke, which can be life-threatening.

What is heat exhaustion?

Heat-related illnesses occur on a spectrum from mild (heat exhaustion) to severe (heat stroke). Heat exhaustion is a condition that occurs when your body overheats but struggles to cool itself adequately. The normal cooling mechanisms of your body can become overwhelmed especially when faced with dehydration and excessive sweating. Those at risk for heat-related illnesses are the elderly and anyone exposed to prolonged hot and humid environments especially when they are physically active in the sun and not drinking enough fluids.

Symptoms of heat exhaustion

Key symptoms to watch for include:

Heavy sweating: Excessive sweating is one of the body’s ways of trying to cool down, but if it’s constant, it can lead to dehydration.

Pale or cool, clammy skin: Despite the high temperatures, someone with heat exhaustion may have cool, moist skin due to excessive sweating.

Headaches

Muscle cramps: Heat can cause muscles to cramp up, particularly in the legs, arms, or abdomen. These cramps are often painful and are a signal to stop activity and rest.

Fatigue and weakness: Feeling excessively tired, weak, or lightheaded

If you or someone you know experiences these symptoms, it’s essential to take action to cool down and rehydrate. If symptoms don’t improve within 30 minutes, or if they worsen, it may be necessary to seek emergency medical assistance.

Preventing heat exhaustion

The best way to avoid heat exhaustion is to take proactive steps to keep your body cool and hydrated. Here are some key prevention tips:

Stay hydrated: Drinking plenty of water is crucial to prevent dehydration, especially if you’re outdoors or exercising.

Wear light, loose clothing: Lightweight, loose-fitting clothing in light colours can help reflect sunlight.

Take regular breaks in a cool environment: If you’re working or exercising outdoors, take frequent breaks in a cool, shaded, or air-conditioned area to allow your body to cool down.

Use sunscreen: Applying sunscreen with at least SPF 30 no matter your skin colour.

Limit physical activity in extreme heat: When it’s extremely hot outside, try to limit strenuous activities. If you must exercise, do so early in the morning or late in the evening when temperatures are cooler.

Avoid direct sunlight during peak hours: Try to stay indoors or in shaded areas between 10am and 4pm, when the sun is at its strongest

When to seek medical help

If you or someone else begins experiencing symptoms of heat exhaustion that don’t improve after moving to a cool place, resting, and drinking fluids, it’s time to seek medical help. Symptoms such as confusion, fainting, or a lack of sweating despite the heat are particularly serious and may be concerning for heat stroke, which is a medical emergency.

Remember, prevention and early recognition are the keys to staying safe this summer.