No matter the season, you can be at risk for dangerous heat exposure – not just during the hottest summer days. The good news? With the right precautions, heat-related illnesses are preventable.
Whether you’re indoors or outdoors, it’s important to understand the risks of heat, the signs of heat illness, and how to protect yourself.
Recognizing the signs of heat Illness
Heat-related illnesses can range from mild rashes to life-threatening emergencies. Look out for these warning signs of heat illness in yourself and others:
Heat stroke
- High body temperature of 103°F or higher
- Hot, red, dry, or damp skin
- Confusion, dizziness, headache
- Strong, fast pulse or heartbeat
- Passing out or fainting (losing consciousness)
Heat exhaustion
- Heavy sweating
- Weak or fast pulse
- Cold, pale, and clammy skin
- Nausea or vomiting
- Muscle cramps, dizziness, headache
- Tiredness, fainting, or weakness
Heat Cramps
- Heavy sweating during intense activity
- Muscle pain or spasms
Sunburn
- Painful, red, and warm skin
- Blisters on the skin
Heat Rash
- Red clusters of small blisters that look like pimples on the skin
- Usually appear on the neck, chest, groin, or in elbow creases
If you or someone else shows signs of heat illness, act quickly. You should move to a cooler place, like indoors or under shade. You can also offer small sips of water and cool down with damp cloths or ice packs. When in doubt, seek medical help immediately.
Heat safety on the job: building heat tolerance
Did you know that about 50% to 70% of heat deaths happen in the first few days on the job? That’s because, when you’re working in outdoor environments or places without air conditioning, the body needs time to adjust to warm environments. Build your heat tolerance with these heat safety practices:
- Ease into work: Gradually increase your workload, whether you’re a new or returning worker.
- Take frequent breaks: Rest in shaded or cool areas.
- Stay hydrated: Drink cool water regularly, either on its own or mixed with electrolytes.
Everyday heat safety practices
Heat-related illnesses can happen any day, whether you’re on the job or enjoying time with your loved ones. You can prevent or reduce your risk of heat illnesses with these everyday heat safety tips:
Stay hydrated
- Drink cool water or electrolyte beverages regularly, even before you feel thirsty.
- Limit caffeine, sugary drinks, and alcohol. These types of drinks can lead to dehydration at a faster rate.
Dress for the heat
- Wear light-colored, loose-fitting, breathable clothing when possible.
- Use a hat and sunscreen (SPF 30 or higher), applying 15 minutes before sun exposure.
Be prepared
- Take time to recover from heat, considering humidity, temperature, and other conditions.
- Check local news for extreme heat advisories.
- Locate nearby cooling shelters.
- Have an emergency plan in place.
Marathon is here to help
Your Marathon Health provider can help you stay safe from heat-related illnesses and more. Schedule an appointment today to discuss heat safety strategies and any personal health risks you should consider.
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