When temperatures heat up, it’s time for fun in the sun, right? Well, not always.
Warm weather brings with it some risks, especially for your health. From a mild case of heat rash to a life-threatening heat stroke, it’s important to know about the different heat-related illnesses that can sneak up on you and how to avoid them.
With the help of Aneesh Narang, MD, an emergency medicine physician with Banner – University Medicine, we explore common types of heat-related illnesses to watch out for, who is at greater risk and tips to beat the heat.
Types of heat-related illness
There are many heat-related illnesses, ranging from mild to severe.
1. Heat rash
Also known as prickly heat or miliaria, this rash is common and usually harmless.
“Heat rash occurs when there is a blockage in the opening of the sweat glands,” Dr. Narang said. “It can appear like small red raised bumps.”
Treatment tip: If you get a heat rash, you can soothe it with a cool, damp washcloth and apply topical steroids, like over-the-counter (OTC) hydrocortisone cream.
2. Heat edema
Swelling in the hands, legs and feet occurs when heat causes the blood vessels to expand (dilate), allowing the blood to flow more easily. Gravity pulls the blood and other fluids down into your limbs, causing swelling.
Treatment tip: Heat edema is often harmless and goes away once you cool off and elevate your legs.
3. Heat cramps
If you’ve ever experienced painful muscle cramps during or after physical activity in the heat, you may have had muscle cramps.
“Heat can cause painful muscle spasms usually in the stomach (abdomen), arms and legs,” Dr. Narang said. “This is usually from losing excessive sodium from sweat, which needs to be replaced with fluids and electrolytes.”
Treatment tip: Stretch, rest and rehydrate with electrolyte-rich fluids like sports drinks.
4. Heat syncope
Are you dizzy or faint? This may place you at risk for heat syncope. “Heat syncope is a brief loss of consciousness due to dehydration and low blood pressure, caused by expanded (dilated) blood vessels in the heat,” Dr. Narang said.
Treatment tip: If you are feeling faint or lightheaded, it’s important to sit or lie down, keep your legs elevated, cool off and drink water (rehydrate) to prevent injury from falling.
5. Heat exhaustion
Heat exhaustion occurs when the body overheats and loses fluids and sodium through sweating. Common symptoms include heavy sweating, a weak heartbeat (pulse), cold, pale or clammy skin, nausea and weakness. If left untreated, it can lead to heat stroke.
Treatment tip: Rest in a cool place, drink fluids, apply a cool, damp washcloth or take a cool shower or bath. You may need evaluation and treatment in a hospital.
6. Rhabdomyolysis
Rhabdomyolysis is a condition that causes your muscles to break down due to direct or indirect muscle injury. “It often happens in response to extreme heat or exertion and heat stroke, but can also happen due to many other causes,” Dr. Narang said. Symptoms include severe muscle pain, weakness and dark urine.
Treatment tip: This condition requires immediate medical attention to prevent complications like kidney damage. Treatment will include supportive therapy, including fluids and electrolytes through an IV. You may have to go to the hospital to receive these IV fluids.
7. Heat stroke
The most serious heat-related illness, heat stroke is considered a medical emergency. It occurs when your body has been exposed to heat for long periods of time and has completely lost the ability to cool itself. Symptoms include confusion, rapid breathing, seizures and loss of consciousness.
Treatment tip: If you notice someone with these symptoms, call 911 right away. Do not give the person anything to drink. Move them to a cool place and apply cool, damp washcloths to the skin until emergency services arrive.
Who gets heat illness?
Everyone is at risk of heat-related illness. While some people have a better tolerance for the heat, no one is immune.
“People are surprised that the symptoms that brought them into the hospital were due to excessive heat,” Dr. Narang said. “Some feel like they have hydrated well enough, they are already acclimated to the heat or were feeling well before their symptoms, so they don’t think heat was a major factor. This is particularly true of young, healthy individuals with no chronic medical problems.”
The reality is you are still very susceptible if you spend a lot of time outdoors and do not hydrate early and often enough. The risks increase when you add in other factors like:
- Age: Children 4 or younger and older adults over 65 are at greatest risk.
- Illnesses and medical conditions: These include heart disease, diabetes, chronic kidney disease, obesity, substance use disorders and chronic lung disease.
- Certain prescription medications: Some medications can affect the body’s ability to regulate body temperature, such as water pills, beta blockers and drugs for mental health conditions.
- Professions that require working outside: This includes firefighters, construction workers, athletes, military personnel, landscapers and agricultural workers.
- Unhoused: The unhoused population is one of the largest groups of individuals seen for severe heat-related illnesses because they don’t have easy access to shaded or indoor environments.
Tips to prevent heat-related illnesses
Here are five tips to beat the heat to prevent heat-related illnesses like heat exhaustion and stroke:
- Hydrate early and often: Start drinking water even when you are not thirsty. If you are outside, drink a cup of water (8 oz.) every 20 minutes. Avoid caffeine, energy drinks and alcohol. Keep track of how much water you are drinking. Drinks with balanced electrolytes may also be helpful to replace fluid loss from sweating.
- The color of your urine can be a good clue of hydration. “If your urine is pale, straw-yellow color and you’re urinating often, it generally means you are well-hydrated,” Dr. Narang said. “If it’s dark yellow, orange or brown, you are severely dehydrated, or you could have a serious condition that needs to be looked at.”
- Dress for the heat: Wear light, loose-fitting clothing. Wear a hat or use an umbrella for shade. Always wear shoes and apply sunscreen. Pack enough water if you spend time outside or in a hot environment.
- Take breaks: Avoid spending too much time in the heat and sun by taking frequent breaks in shaded or air-conditioned areas. Go out early in the morning and avoid the hottest times of the day.
- Know the signs: Familiarize yourself with the symptoms of heat-related illnesses (see above) and take action if you or someone else shows signs.
- Plan ahead: Check the weather forecast before outdoor activities and adjust your plans to avoid the hottest times of the day.
Takeaway
When temperatures rise, remember to take care of yourself. Drink plenty of water, find some shade and listen to your body. With these simple steps, you can stay cool and healthy in the heat.
Talk to your health care provider or a Banner Health specialist if you have questions or concerns about heat-related illnesses.
