Healthy In The Heat: How to Identify and Avoid Heat Exhaustion

According to the National Oceanic and Atmospheric Administration, Virginia is the 17th hottest state in our nation and during a heat wave it feels like it should be higher on that list. No matter how much you may enjoy the warmer weather, extreme temperatures of over 90 degrees can become incredibly dangerous for anyone overexposed to the sun, especially over the course of multiple days.

Heat exhaustion can happen to anyone if they’re not being careful when outside in the hot weather. The first step in avoiding heat exhaustion is identifying the signs your body gives you when it starts getting over heated, such as:

• Heavy sweating

• Clammy skin

• Dizziness or lightheadedness

• Weakness or fatigue

• Muscle Cramps

• Nausea or vomiting

• Rapid heart rate

• Confusion or disorientation

• Increased body temperature

If you’re outside and experiencing any of these symptoms, move to a cool space and start cooling your body down. Resting with your legs elevated, removing excess clothing and spraying yourself with cool water or a cool compress are good ways to begin lowering your body temperature. Be sure to slowly drink plenty of hydrating fluids like water and sports drinks to rehydrate your body. Drinking quickly can overwhelm your body and liquids such as coffee or alcohol can lead to further dehydration.

If symptoms are severe or last longer than one hour while cooling, seek medical attention immediately as untreated heat exhaustion can have serious long term impacts on your health. Heat exhaustion also shares symptoms with heat stroke, which can have even more serious side effects if not treated immediately.

By drinking plenty of water, taking breaks when needed and staying indoors during the hottest part of the day (3pm-5pm here in Virginia) you can enjoy the summer heat while reducing your risk of heat exhaustion. Stay safe, stay cool and we hope you enjoy the summer weather!