Spending time in the summer sun can be a great way to connect with friends, enjoy healthy exercise, and soak up some vitamin D. That being said, heat stress can happen to anyone. Heat stress can lead to severe heat-related illnesses.
Here, we'll explore everything you need to know about heat stress, including early signs of the condition, symptoms that you'll need to watch out for, steps you can take to prevent heat stress, and how you can utilize technology to help you stay safe in the sun.
What is heat stress?
When your body can't maintain a normal temperature, you could experience heat stress. This condition occurs when your body is unable to get rid of extra heat, causing your core temperature to rise. Typically, the body is able to cool itself through sweating, but in extreme heat, sweating may not be enough to cool the body down. Mild or moderate cases of heat stress can typically be handled with home treatment, such as resting in a cool, shady area and drinking water or sports drinks slowly.
When heat stress becomes severe, it can be harder to prevent the condition from developing into a more serious heat-related condition. Let's take a look at the early warning signs of heat stress.
Early signs of heat stress
Knowing the early signs of heat stress is important for keeping yourself safe when you're spending time outdoors, enjoying summer weather.
Early signs of heat stress include:
- Heavy sweating
- Elevated body temperature
- Dizziness
- Fatigue and confusion
- Reduced appetite
- Increased thirst
- Irritability
If you think you might be experiencing heat stress, err on the side of caution. Cool off, drink some water, and relax with a cool washcloth on your forehead. If your symptoms persist, be sure to seek medical attention.
Moderate symptoms to watch out for
If mild heat stress is left untreated, it can quickly ramp up to moderate heat stress. At this level, you have less time to seek medical attention than at the mild level.
Symptoms of moderate heat stress can include:
- Ongoing symptoms of mild heat stress
- Cold, pale, and clammy skin
- Fast, weak pulse
- Nausea or vomiting
Moderate heat stress may require medical intervention. If you find that home remedies are not working to alleviate your symptoms, it's important to seek emergency medical care before your heat stress develops into a more serious condition.
Severe symptoms
Severe heat stress requires immediate medical attention.
Symptoms of severe heat stress can include:
- Ongoing symptoms of mild and moderate heat stress
- Hot, flushed skin
- Very pale skin
- Low or high blood pressure
How to prevent heat stress
Thankfully, there are many steps you can take to prevent heat stress. Check out the simple tips below to keep yourself safe in high temperatures.
Stay informed
Taking a look at the weather app on your phone at the start of each day is one of the simplest ways to keep yourself safe against heat stress. If a heat advisory has been issued by The National Weather Service, be sure to pay attention to the times when the heat will become dangerous. If possible, plan to be inside during these times. If you must be outdoors, keep an eye out for signs of heat stress and take steps to keep yourself as cool as possible.
Stay hydrated
Drinking plenty of water is key to warding off heat stress. Drinking plenty of water each day is important to keep yourself safe in high temperatures. Your standard eight 8-ounce glasses each day may not be enough in extremely high temperatures, so be sure to listen to your body and keep your water bottle handy on super-hot days.
Dress appropriately
Wearing light-colored, loose-fitting clothing can help to protect you from the high temperatures that can cause heat stress. If you're in the sun, wearing a hat and/or sunglasses can also help to reduce your exposure.
Consider a summer-specific schedule
If you have a career that requires you to spend many of your waking hours outside, consider whether you can change up your schedule to help keep you safe. While this isn't always possible, a slight shift in hours can make a world of difference for those who work outdoors. Moving your work to the early morning or the early evening can help you avoid the times when the sun is at its hottest (typically between 10 am and 2 pm). If it's not possible for you to avoid the sun at work, be sure to stay hydrated, take frequent breaks, and keep an eye out for signs of heat stress.
Acclimate gradually
It's true that your body can get used to hotter temperatures over time, but it's important not to rush this process. Paying attention to your body's natural signals (such as an increase in sweating) can help you know when it's time to take a break as you're getting used to the summer heat.
Maintain physical health
Aerobic fitness doesn't just help you feel your best—it can also help to protect your body against heat stress. According to current research, people who have a high level of aerobic (cardio) fitness are better able to rid their bodies of heat than people with a lower level of aerobic fitness. If this news inspires you to exercise outdoors, be sure to exercise in the early morning or evening, wear appropriate clothing, and drink plenty of water.
Using technology to monitor and avoid heat stress
Using health, fitness, and nutrition apps to track your water intake can help you stay hydrated when you're sweating in the sun. Allowing notifications from your water tracking app can help you remember to keep sipping when life gets busy.
At Evidation, we put the health data you choose to share with us to good use by analyzing the data you're already tracking to provide you with the insights and health-savvy content that helps you feel your best. Learn more about how Evidation works and download today to get the support you need to be your healthiest self.
