Dr. Terry Moy-Brown is an emergency medicine physician in The Vancouver Clinic’s urgent care department. She has a special interest in public health. She is fluent in Spanish and conversant in Portuguese.
After a cold winter and wet Washington spring, people are anxious to spend time in the sunshine. But while the heat can feel amazing, it can also be dangerous.
Heat exhaustion can sneak up on you, particularly when temperatures become extreme. The condition occurs when people work in hot environments and don’t drink enough water to replace the fluids they’ve lost. It also happens when people lose water through sweat and replace it with water containing too little salt.
Left untreated, both situations can progress to heat stroke, which can be fatal.
Tips for preventing heat exhaustion
The good news is that heat-related illnesses are preventable, and there are many things you can do to keep yourself and your loved ones safe:
Stay hydrated. Drink water at regular intervals and in sufficient quantities. I suggest two to four 8-ounce glasses every hour if you’re doing heavy outdoor activities. If you’re outside in the heat, you should be drinking water even if you’re not thirsty.
Think about what you drink. Alcohol and caffeine contribute to dehydration, so make sure to consume water as well. If you’re coming in after a hot day in the sun, be sure that you’re relaxing with some water, not just a cold beer.
Be strategic about when you’re outdoors. If you’re going to mow the lawn, pick a cooler time of the day. Limit your time in the direct sun.
Wear protective gear. Cool, light-colored clothing can help keep you from overheating.
Take breaks. Head over to a shaded area to cool off, seek out air conditioning, or go inside and rest.
When to cool off, and when to get help
While prevention is the best approach, knowing the symptoms of heat exhaustion and what you can do to treat it can help you avoid a trip to the ER.
If you are experiencing nausea, vomiting, headaches, cramps, weakness, fatigue, dizziness, or a rapid pulse, it’s time to act. Get out of the hot environment, start drinking water or a sports drink containing electrolytes, and cool your body down. Lower your body temperature by sitting in front of a fan, misting yourself with water, or applying ice packs to the neck and armpits.
If you can’t keep liquids down, or if you still aren’t feeling better within 30 minutes, it’s time to see a doctor. The Vancouver Clinic urgent care clinics are equipped to give patients IV fluids and anti-nausea medications, and to help bring your temperature down.
However, if you or someone you know is being irritable or combative, hallucinating, or exhibiting signs of a seizure, it’s time to call 9-1-1. These could be signs of heat stroke, which is a medical emergency.
All too often, patients delay getting care because they’ve been misled by information online. For example, people might read that if you’re still sweating, it’s not heatstroke. In truth, more than half of patients with heatstroke produce sweat. Differentiating heat exhaustion from heat stroke can be difficult. This is why it’s vital you get help from a trained medical provider instead of trying to diagnose yourself or others.
Children and elderly at higher risk
Finally, when it gets hot, pay special attention to kids and the elderly. Non-verbal children don’t tend to ask for fluids and can get dehydrated. Elderly family members and neighbors might be in homes without air conditioning or may not be getting enough water because they can’t get up easily or don’t want to use the bathroom frequently. When the temperature rises, take the opportunity to check on those around you and help them stay safe.
