From Headache to Heat Stroke: How to Protect Yourself This Summer
In this article
1. How Fast Can Heat Stroke Happen?
Heat stroke doesn't just happen when you are outside under the sun for hours. In high heat and humidity, heat stroke can occur in less than an hour. Intense exercise isn't always the culprit either. Simple activities like yard work or even just sitting outside can put you at risk.
2. What Is Heat Stroke and Why Is It Dangerous?
Heat stroke occurs when your body’s cooling system fails and your temperature rises above 104°F.
This is a medical emergency because it can lead to:
- Confusion or unusual behavior
- Loss of consciousness
- Seizures
- Potential brain damage or even death
Heat stroke can cause permanent damage, especially to the brain and nervous system. In severe cases, it can be fatal. That’s why early action and prevention matter so much.
3. What Are the Early Warning Signs of Heat Illness?
Recognizing symptoms early can prevent a life-threatening emergency. Watch for:
- Muscle cramps
- Headache
- Nausea
- Dizziness or lightheadedness
These are your body’s signals to stop, cool down, and hydrate immediately. If symptoms progress, you may notice:
- Confusion or strange behavior
- Trouble responding or communicating
- Fainting or seizures
Call 911 immediately if these occur.
4. Who Is at Higher Risk for Heat Illness?
Those who have had heat stroke before are more vulnerable. Research shows you may have over 3 times the risk of getting it again within the next two years.
Children experience the same symptoms as adults but may not communicate them clearly. Be proactive and watch for:
- Slowing down
- Acting differently than usual
- Increased irritability
Certain medications and conditions can also increase your risk, including:
Medications:
- Diuretics (increase dehydration risk)
- Beta blockers (reduce sweating)
- Antihistamines (like Benadryl)
Health conditions:
- Diabetes
- Heart disease
- Obesity
- Existing fever
5. What Should You Do if Someone Is Overheating?
Act quickly. Cooling is the priority.
Do this immediately:
- Move them to air conditioning or shade
- Remove excess clothing
- Use ice packs (neck, armpits, groin)
- Cool them as fast as possible
Avoid these mistakes:
- Don’t give medications like Tylenol or ibuprofen, they don’t help
- Don’t force fluids if the person is confused
- Don’t delay cooling by transporting them first
Remember: Cool them first, then call 911 if needed.
6. What’s the Best Way to Prevent Heat Illness?
Prevention is your strongest defense:
- Avoid peak heat (10 a.m. – 4 p.m.)
- Stay hydrated throughout the day
- Limit energy drinks: caffeine can increase body temperature
- Avoid alcohol as this contributes to dehydration
- Wear light-colored, loose clothing
- Take breaks in shade or AC
- Use hats and sunglasses outside
- Allow up to 14 days to acclimate to heat
Bonus Tip: If you’re outside for over an hour, swap regular water with drinks containing added electrolytes. Hydration helps reduce risk, but drinking water alone doesn’t make you immune to heat stroke!
Remember to listen to your body. Headache, dizziness, and nausea aren’t “normal” in extreme heat, they’re warning signs. Whether you’re at a ballgame, exercising, or just enjoying the outdoors, taking a break could save your life.
How to Stay Safe on Hot Summer Days
Watch the full WFMY 2 Your Well-Being conversation with Shane Hudnall, MD, with Cone Health Sports Medicine Center, below.
