Beat the Heat

We all know summer is when the sun seems like it’s moving into your own neighborhood, and you can cook items outside on the sidewalk. Spoiler Alert: it’s not. It’s the heat, and heat emergencies are serious business. Let’s get smart about identifying what’s happening in your body, and what to do about it—fast, friendly, and with a dash of electrolyte. We know summer is almost technically over according to the calendar. However, before you can break out those turtleneck sweaters, and pumpkin spiced lattes Becky, the climate outside still is giving off summer vibes.

How to identify heat emergencies (the quick, non-scary version)

- Heat cramps: Muscle spasms that show up at the worst times, usually in your calves or abdomen after sweating a lot. It’s like your muscles are waving a tiny white flag.

- Heat exhaustion: You’re pale, dizzy, sweaty, tired, nausea-ish, and maybe got a headache that won’t quit. You’re still upright, but just barely.

- Heat stroke: The scary one. Very hot or dry skin, confusion or slurred speech, fainting, pupils that look like tiny black dots in a giant sun. No sweating. This is a medical emergency.

What to do if you see someone showing these signs?

- If it’s heat cramps: Have the person sit or lie down, stretch the cramped muscle, sip water or an electrolyte drink slowly, and rest. Avoid strenuous activity for the rest of the day.

- If it’s heat exhaustion: Move the person to shade or a cool place, loosen clothing, apply cool, damp cloths or a cool shower, and give small sips of water or an electrolyte drink if they’re awake and able to swallow. If symptoms worsen or don’t improve in 30 minutes, seek medical care.

- If it’s heat stroke: Call emergency services immediately. While waiting, move the person to shade, remove as much clothing as possible, and actively cool them rapidly (cool water or a fan, spray them with water, put cold packs under the armpits, neck, groin). Do not give anything by mouth if they’re unconscious or not fully alert. Anyone with heat stroke needs professional treatment right away.

Prevention that actually works (because we all want to stay out of the hospital)

- Hydration: Start hydrating before you feel thirsty. Sip water or electrolyte drinks regularly—don’t gulp a gallon at once. Cut back on alcohol and sugary drinks during hot days.

- Dress for the heat: Light, light-colored, breathable fabrics. A wide-brim hat helps. Sunscreen is great, but don’t rely on it to keep you from overheating.

- Pace yourself: If you’re outdoors or doing physical work, schedule frequent breaks in the shade. Listen to your body; fatigue, dizziness, or headaches are not optional features.

- Acclimate gradually: If you’re not used to heat, ramp up activity slowly over several days.

- Check on others: The vulnerable—older adults, young kids, people with chronic conditions—need extra check-ins when the heat turns up.

- Watch the signs in your group: If you’re a supervisor or a team leader, implement a buddy system, provide cool-down areas, and keep a simple heat-safety checklist at hand.

What to have on hand (preparation is prevention)

- A ready stash of water and electrolyte drinks

- Lightweight, breathable PPE if you’re outside or in hot environments

- A fan or cool towels for quick cooling

- A way to reach EMS if someone looks like they’re slipping toward heat stroke

- Disposable cold compress

- Ice water for body part submersion and active cooling measures

Bottom line

Heat emergencies escalate quickly, but they’re highly preventable with early recognition and rapid cooling. Treat symptoms seriously, act fast, and don’t ignore the warning signs. If you’re ever in doubt, call for help—your brain and body will thank you later.