First Aid for Heat Exhaustion

Heat exhaustion happens when the body loses too much water or salt. Heavy sweating, dehydration, or being active in hot weather often causes this condition. People may develop heat exhaustion suddenly or over time, especially while working, exercising, or playing outdoors in high heat.

Common symptoms include heavy sweating, cool or damp skin, dizziness, fatigue, a rapid pulse, muscle cramps, headache, nausea, vomiting, extreme thirst, and confusion. If you do not treat heat exhaustion quickly, it can lead to more serious problems like heatstroke or heat cramps. Recognizing these signs early and taking action helps prevent severe heat illness and emergencies.

What Causes Heat Exhaustion?

Heat exhaustion results from the body’s struggle to keep cool. When you’re exposed to high temperatures—especially when combined with physical activity—the body tries to cool down by sweating. If you sweat too much and don’t replace lost fluids and salts, your body temperature may rise, and important systems can begin to fail.

Common Causes

• Hot and humid weather
• Intense exercise or physical labor in heat
• Wearing tight or heavy clothing
• Not drinking enough fluids
• Alcohol or caffeine intake
• Certain medications (like diuretics or antihistamines)

Children, older adults, athletes, and people who work outside are at higher risk. So are individuals with underlying medical conditions like heart disease, high blood pressure, or poor circulation.

Early Signs and Symptoms

Recognizing the warning signs of heat exhaustion can help you act before the situation gets worse. Watch for:

• Heavy sweating
• Cool, pale, or clammy skin
• Dizziness or lightheadedness
• Weakness or fatigue
• Muscle cramps
• Fast, weak pulse
• Nausea or vomiting
• Headache
• Excessive thirst
• Fainting or feeling faint
• Irritability or confusion

The skin may feel moist or slightly sticky, even though the person is overheating. In some cases, the body temperature may rise slightly but is usually below 104°F (40°C).

First Aid for Heat Exhaustion

If someone shows signs of heat exhaustion, take immediate action to cool the body and restore fluids.

Step-by-Step Care:

1. Move the person to a cooler place. Ideally indoors with air conditioning, or at least to a shady area.
2. Have them lie down and rest with their legs slightly elevated to improve blood flow.
3. Loosen or remove tight clothing to allow heat to escape.
4. Cool the body by:
   • Spraying or sponging with cool water.
   • Applying ice packs to the armpits, neck, and groin.
   • Fanning the person.
   • Using a cold, wet cloth.
5. Rehydrate with water or a sports drink that contains electrolytes. Avoid caffeine or alcohol.
6. Stay with the person and monitor their condition. Most people feel better within 30 minutes.

When to Seek Medical Help

Call 911 or emergency services immediately if the person:

• Is confused or disoriented
• Becomes unconscious or unresponsive
• Has a body temperature above 104°F (40°C)
• Has a seizure
• Vomits repeatedly
• Is not improving after 30 minutes of cooling and hydration

These signs could indicate heat stroke, a life-threatening condition that needs urgent treatment.

Heat Exhaustion vs. Heat Stroke

While heat exhaustion is serious, it is not as dangerous as heat stroke—but one can lead to the other.

Condition	Key Symptoms	Danger Level
Heat Exhaustion	Sweating, fatigue, nausea, cramps	Needs attention
Heat Stroke	No sweating, high temp, confusion	Life-threatening

Heat stroke can damage the brain, heart, and kidneys. The skin may feel hot and dry, and the person may stop sweating altogether. If in doubt, always treat the situation as an emergency.

Preventing Heat Exhaustion

Preventing heat exhaustion is often as simple as staying cool and hydrated. Use these tips:

• Drink fluids regularly, even if you don’t feel thirsty.
• Wear lightweight, loose-fitting clothing.
• Take breaks in the shade or indoors if working or playing outside.
• Limit outdoor activity during peak heat (10 AM – 4 PM).
• Use fans or air conditioning when available.
• Apply sunscreen to avoid sunburn, which affects body cooling.
• Check the weather and plan accordingly—reschedule intense activities on extremely hot days.
• Avoid alcohol and caffeine, which can dehydrate you.
• Use cooling towels or misting bottles for extra comfort.

Special Considerations for Vulnerable Groups

• Children:
  • They don’t sweat as efficiently, so they overheat faster.
  • Make sure they drink water often, especially when active outdoors.
• Older Adults:
  • They may not feel thirst or heat as strongly.
  • Encourage cool indoor environments and routine hydration.
• People with Medical Conditions:
  • Speak to a healthcare provider about heat safety if you take medications or have chronic health problems.

What Not to Do

Avoid these mistakes when treating heat exhaustion:

• Don’t give salt tablets—they can make things worse unless prescribed.
• Don’t leave the person alone, especially if confused or lightheaded.
• Don’t push the person to keep exercising—rest is crucial.
• Don’t delay cooling or hydration, even if symptoms seem mild.