We’re Havin’ a Heat Wave… 7 Tips to Avoid Heat Stroke

The summer of 2010 began with a sweltering heat wave in much of the U.S., with temperatures hitting triple digits, coupled with high humidity.

Young children, the elderly, and people with serious health conditions are at particular risk of heat stroke. According to the U.S. Centers for Disease Control (CDC), heat-related illness occurs when your body cannot properly cool itself by sweating. Very high body temperatures can damage the brain and other vital organs. Risk factors include age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug and alcohol use.

AOL News reports at least one person on the east coast has died due to excessive heat exposure this month.

How to avoid heat-related illness:

  1. The number one protective factor against heat-related illness is air-conditioning. If air-conditioning is not available, use fans or seek a cooling shelter. When outdoors, stay in the shade.
  2. Don’t ignore excessive heat warnings. Try to avoid direct sunlight during the peak hours of 10 a.m. to 3 p.m.
  3. Never leave the elderly or children alone in a car, even for a few minutes. Car interiors can heat up by 20 degrees in 10 minutes and 30 degrees in 20 minutes.
  4. Check on people who live alone.
  5. Stay hydrated with non-caffeinated fluids.
  6. Avoid strenuous activity and exercise during very hot days. Rest frequently.
  7. Dress in loose, lightweight clothing. Breathable fabrics like cotton are best.

According to the National Institutes of Health (NIH), early symptoms of heat-related illness include:

  • Profuse sweating
  • Fatigue
  • Thirst
  • Muscle cramps

Later symptoms include:

  • Headache
  • Dizziness and lightheadedness
  • Weakness
  • Nausea and vomiting
  • Cool, moist skin
  • Dark urine

Symptoms of heat stroke include:

  • Fever (temperature above 104 °F)
  • Irrational behavior
  • Extreme confusion
  • Dry, hot, and red skin
  • Rapid, shallow breathing
  • Rapid, weak pulse
  • Seizures
  • Unconsciousness

If you suspect heat-related illness, the NIH recommends the following steps:

  • Have the person lie down in a cool place. Raise the person’s feet about 12 inches.
  • Apply cool, wet cloths (or cool water directly) to the person’s skin and use a fan to lower body temperature. Place cold compresses on the person’s neck, groin, and armpits.
  • If alert, give the person beverages to sip (such as Gatorade), or make a salted drink by adding a teaspoon of salt per quart of water. Give a half cup every 15 minutes. Cool water will do if salt beverages are not available.
  • For muscle cramps, give beverages as above and massage affected muscles gently, but firmly, until they relax.
  • If the person shows signs of shock (bluish lips and fingernails and decreased alertness), starts having seizures, or loses consciousness, call 911 and give first aid as needed.

Related Reading on Care2

Photo: U.S. Centers for Disease Control


Lorraine F.
Lorraine F.7 years ago

I worked for a heating and air conditioning nj and in the NE we get some really hot & humid summers. More tips: use white or light colored blinds on your windows & keep them closed to keep out the heat, stay on the lower floors of your home, keep ceiling fans on even with air conditioning to keep the air flowing.

Kay Tran
Kay Tran7 years ago

Thank you so much for posting this. It's very helpful.

Beng Kiat Low
low beng kiat7 years ago


Karol K.
Karol K7 years ago


Sara Bakker
Sara B7 years ago

thanx for posting.

Ashley J.
Ashley J7 years ago

Thanks so much for posting this!

Jean Muir
Jean Muir7 years ago

Suffered heat stroke once, after playing golf. I was very sick for 2 days after. Thanks for the reminders & tips. I live in Atlanta and we have been under heat advisories for the past week...no golf for me till it cools down.

Gigi Viloria
Gigi Viloria7 years ago

thank you for the info

Julie F.
Julie F7 years ago

thanks for the article

Rachel Anne D.
Rachel Despins7 years ago

Those are all great tips!