Beat the Heat: Expert Tips to Stay Safe This Summer

As summer temperatures rise, so does the risk of heat-related illnesses. While a hot day can be uncomfortable, it can also be dangerous, leading to serious conditions like heat stroke. Learn the signs of heat stroke in this WFMY 2 Your Well-Being conversation with Shane Hudnall, MD, with Cone Health Sports Medicine Center.

What is Heat Stroke?

Dr. Hudnall explains that heat stroke occurs when your body's internal thermostat becomes overwhelmed and stops functioning properly. This causes your internal temperature to soar above 104°F, leading to severe neurological symptoms. Common signs include:

• Confusion

• Loss of consciousness

• Unusual behavior

• Delusions

• Seizures

It's a common misconception that heat stroke only happens after hours of exposure. "You can get heat stroke within 10 to 15 minutes," warns Dr. Hudnall, emphasizing the rapid onset of this dangerous condition.

Early Warning Signs: Listen to Your Body

While heat stroke is severe, your body often provides early warning signs of heat illness, similar to what we used to call heat exhaustion. These include:

• Headache

• Dizziness or lightheadedness

• Muscle cramping

Heat Illness Across Age Groups

While the symptoms of heat stroke are generally the same across all age groups, how they manifest can differ, especially in young children.

Toddlers and young kids may not verbalize their symptoms clearly. They might simply say, "I don't feel right," or you might notice them slowing down or not playing as usual. In such cases, especially on a hot day, it's crucial to get them out of the heat.

What to Do If Someone Overheats

If someone appears overheated:

1. Move them to a cooler environment—preferably air-conditioned.
2. Remove excess clothing to help the body cool.
3. Apply ice packs to the neck, armpits, or groin.
4. Offer cool water if they’re conscious.
5. Elevate their legs if they feel faint.

If the person is confused, unresponsive, or worsening—call 911 immediately.

Medications and Medical Conditions That Increase Risk

Certain medications can impair the body’s ability to regulate heat:

• Diuretics increase dehydration risk.
• Beta blockers inhibit sweating.
• Antihistamines like Benadryl and Sudafed reduce bodily fluid production.

Chronic conditions such as heart disease, diabetes, obesity, and even having a fever can also raise your risk.

Once You’ve Had Heat Stroke, You’re More Vulnerable

If you’ve experienced heat stroke before, your risk of recurrence triples over the next two years.

Smart Prevention Tips

• Avoid peak heat hours: 10 a.m. to 4 p.m.
• Hydrate constantly—before, during, and after outdoor activity.
• Wear light-colored, loose-fitting clothing with moisture-wicking fabric.
• Ease into outdoor exercise—it takes about 14 days to acclimate to heat.
• Expose arms and legs to allow sweat to evaporate and cool the body.

Hydration: What Really Counts

Water is your best friend. While sports drinks with electrolytes can help during extended outdoor activity, avoid caffeine and alcohol, which can dehydrate you.

Next Steps

Find the best care for your acute, urgent or emergency health care needs at conehealth.com/getcarenow.