In warmer months, you may notice you overheat faster than in cooler weather. It’s important to keep an eye on symptoms of heat illness and stay hydrated. Our bodies normally cool themselves by sweating, but when you are in a hot environment, that may not be enough. Heat illness typically occurs when you are exposed to increased temperatures for ‘too long’. Times may differ from person to person.

Sunburn occurs with unprotected or under-protected sun exposure. It’s inflamed, painful skin that may feel hot to the touch. You may notice sunburn while out in the sun, though it typically shows within hours of exposure. It can take many days and even weeks to fade. Speak to a health care provider if you experience:

  • Large blisters
  • Severe swelling
  • Infection in the burned area
  • Worsening pain, headache, confusion, nausea, fever or chills
  • Eye pain or vision changes

Remember to wear sun protection, such as sunscreen, a hat and any other protective gear if you are going to be in the sun, especially under direct sunlight.

Heat rash is a skin irritation from sweat trapped in the skin. Though it can occur in adults, it is more common among children and those who frequently work in high heat environments. There are four types of heat rash ranging from mild to severe. The rash typically goes away once the skin cools down.

Heat cramps are intense cramps, pains or spasms that occur in the muscles during exercise. They typically occur in the abdomen, arms or legs, but they can impact any muscle group. If you experience heat cramps:

  • Rest and cool down.
  • Hydrate and replace electrolytes, if needed.
  • Do gentle stretching and light massage of the affected muscle group.
  • Avoid strenuous activity.

Heat exhaustion can occur over days of continuous exposure to high temperatures and dehydration. Look out for these symptoms:

  • Heavy sweating
  • Rapid breathing
  • Fast, weak pulse

If left untreated, heat exhaustion can lead to heat stroke.

Heat stroke is the most severe of heat illnesses. This can occur when the body reaches temperatures of 106° or more in minutes. If you experience any of these symptoms, get immediate medical help:

  • Dry skin
  • Rapid, strong pulse
  • Dizziness
  • Nausea
  • Confusion
Preventing Heat Illness

Depending on the work you do, it may be difficult to ensure you will be out of the sunlight or hot environments. In order to properly prepare and avoid heat illness, make sure to:

  • Drink plenty of fluids. Learn more about staying hydrated!
  • Replace lost salt and fluids with drinks containing electrolytes.
  • Limit your time in the heat and take frequent breaks, when possible.

If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.