Here in North Carolina, we are often met with warm temperatures during the day. As temperatures rise, so does the risk of heat-related illnesses. In order to avoid the risk of heat-related illnesses, follow these steps:

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1. Stay hydrated. Drink lots of water in order to keep your body cool.

2. Wear light, loose-fitting clothes, a hat, and sunglasses to avoid absorbing too much heat from the sun. 

3. Avoid beverages that can dehydrate you, such as coffee and alcohol.

4. Take frequent breaks in a shaded area, or an air conditioned room to cool down.

5. If you feel overheated, remove yourself from the heat ASAP. Remove unnecessary clothing, or take a cold shower/swim. 

 

There are different types of heat illnesses with increasing severity, so it is important to know how to recognize and react accordingly.

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HEAT CRAMPS: 

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• Heavy sweating during intense exercise

• Muscle pain or spasms

  

 What to do:

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• Stop physical activity and move to a cool place

• Drink water/sports drink

• Wait for cramps to go away before any further physical activity

  

Get medical help right away if:

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• Cramps last longer than one hour

• You're on a low-sodium diet

• You have heart problems

 

HEAT EXHAUSTION: 

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• Heavy sweating

• Cold, pale, and clammy skin

• Fast, weak pulse

• Nausea or vomiting

• Muscle cramps

• Tiredness or weakness

• Dizziness

• Headache

• Fainting (passing out which usually resolves quickly once laying down)

   

What to do:

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• Move person to a cool place

• Loosen their clothing

• Put cool, wet cloths on their body 

• Help them sip water

  

Get medical help right away if:

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• They are vomiting

• The symptoms get worse

• Symptoms last longer than one hour

 

HEAT STROKE: 

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• High body temperature (103° F or higher)

• Hot, red, dry, or damp skin

• Fast, strong pulse

• Headache

• Dizziness

• Nausea

• Confusion

• Losing consciousness

   

What to do:

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• Call 911 right away. Heat stroke is a medical emergency

• Move the person to a cooler place

• Help lower with person's temperature with cool cloths

• Do not give the person anything to drink

  

Get medical help right away if:

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• They are vomiting

• The symptoms get worse

• Symptoms last longer than one hour

 

Remember, staying cool and hydrated is essential to enjoying the warm seasons safely. Drink water and take breaks from the hot outdoors to stay safe.