Heat Exhaustion and Heat Stroke: What You Need to Know
- saidqabbaah
- Aug 10
- 4 min read
Updated: 7 days ago
As temperatures climb across the world and heatwaves become a familiar part of our summers, extreme heat is moving into the spotlight for the very real risks it brings. Among the most serious are heat exhaustion and heat stroke, conditions that can leave even healthy people vulnerable when their bodies struggle to cope with soaring temperatures.
The good news is that both can be prevented. But they can also escalate quickly if early signs are missed, which is why it is so important to understand what triggers them, how they tend to appear, and the simple steps you can take to stay safe when the heat becomes intense.
Understanding Heat-Related Illnesses
Your body is always working behind the scenes to keep your internal temperature close to 37°C. This automatic balancing act, called thermoregulation, helps you stay comfortable and healthy, even when the weather takes a turn.
When the temperature climbs, your body steps up its efforts by sending more blood to the skin and activating your sweat glands to release heat. But long stretches in hot environments, especially if you are dehydrated, exerting yourself, or dealing with high humidity, can push these cooling systems beyond their limits. When they can no longer keep up, heat-related illnesses can start to develop.
These problems usually unfold in stages. The first signs, like heat cramps, may seem easy to brush off, but without prompt action, they can progress into more serious conditions such as heat exhaustion and, eventually, heat stroke. Heat stroke is a medical emergency that can affect vital organs and needs urgent treatment.
Heat Exhaustion: A Warning Sign
Heat exhaustion creeps in when your body sweats out more water and salt than it can afford to lose. It often strikes after long hours in the heat, especially when you’re pushing yourself physically, leaving your system struggling to keep up with the rising temperature.
Causes & Risk Factors
Several factors can raise your risk of heat exhaustion, including:
Hot, humid weather
Intense physical activity
Dehydration
Clothing that traps heat
Alcohol use
Medications such as diuretics or antihistamines
Young age or older age
Chronic conditions, including heart or kidney disease
Symptoms of Heat Exhaustion
Because the symptoms can be vague, it’s easy to mistake heat exhaustion for something else. Common signs include:
Heavy sweating
Weakness or fatigue
Dizziness or light-headedness
Headache
Nausea or vomiting
Muscle cramps
Cool, clammy skin
Fast heartbeat
Low blood pressure when standing
These symptoms often build up slowly, almost without you noticing at first. Taking a break somewhere cool, sipping plenty of fluids and using simple cooling techniques can usually help your body recover. But if you do not act quickly enough, heat exhaustion can tip over into heat stroke, which is far more dangerous.
Heat Stroke: A Medical Emergency
Heat stroke is not just extreme heat, it’s a medical emergency that can strike suddenly and escalate quickly. It happens when the body’s natural cooling system collapses, letting the core temperature soar above 40°C. At this stage, the heat isn’t just uncomfortable, it starts to attack your organs and tissues directly, and every minute counts, making prompt medical attention absolutely critical.
Heat stroke typically appears in two forms:
Exertional heat stroke: More common in younger, active people performing strenuous exercise in hot conditions
Non-exertional (classic) heat stroke: More likely to affect older adults, people with chronic illnesses or those in poorly ventilated spaces
Symptoms of Heat Stroke
A sudden spike in core body temperature signals the danger of heat stroke, often accompanied by warning signs that your body is crying out for relief:
Confusion or changes in mental state
Slurred speech
Seizures
Hot, dry skin (though sweating may still occur in some cases)
Rapid breathing
Loss of consciousness
Little or no sweating despite the heat
Heat stroke is a life-threatening emergency. Acting quickly can protect vital organs and, quite literally, save a life.
Diagnosis & Management
Spotting the warning signs of heat-related illness early can make all the difference. If someone shows symptoms of heat exhaustion, help them move to a cooler spot, offer water or a drink with electrolytes, and encourage them to rest. Simple measures like placing cool cloths on the skin or taking a brief cool shower can help bring their body temperature down.
If symptoms persist or worsen, it’s time to seek urgent medical attention. Heat stroke is a medical emergency, so you must call for help immediately. While waiting for professionals to arrive, do your best to cool the person using ice packs, a cool mist, or even immersion in cool water.
Healthcare professionals usually diagnose heat-related illness by looking at symptoms, recent heat exposure, and a physical exam. In more severe cases, blood tests may be needed to check how organs are functioning and to monitor electrolyte levels. Recognising the signs early and acting quickly can truly save lives.
Staying Cool & Well
You can protect yourself from heat exhaustion and heat stroke with a few simple, practical steps:
Stay hydrated by drinking water regularly, even if you don’t feel thirsty. Avoid alcohol and caffeine, which can worsen dehydration.
Dress in lightweight, breathable, light coloured clothing.
Limit outdoor activity during the hottest part of the day (usually 11 a.m. to 4 p.m.).
Use cooling methods such as air conditioning, cool showers or fans.
Give your body time to adapt if you’re working or exercising in the heat.
Check in on vulnerable individuals, including older adults, infants and those with chronic illnesses, during heatwaves.
Stay alert to early symptoms so you can act before the illness progresses.
Staying Ahead of the Heat
As summer temperatures climb, the dangers of extreme heat rise with them. Recognising the early signs of heat exhaustion or heat stroke could be the difference between a quick recovery and a serious medical emergency. Staying one step ahead of the heat is a way to look after yourself and those you care about, helping everyone enjoy the sunshine safely.
To access the magazine/newspaper version, click the file or link below:
Comments