Now that the rising temperatures are upon us, it is very important to stay hydrated! Being outside in the full heat of the sun can have adverse effects on your body and possibly put your health in danger. Here is a breakdown of the causes, symptoms, and preventative measures for both heat exhaustion and heat stroke.

Heat exhaustion is a mild case of a heat related illness which typically occurs from prolonged exposure to the heat without proper hydration. Some symptoms include:

  • Dizziness
  • Excessive sweating
  • Pale and clammy skin
  • Nausea and vomiting
  • Rapid, weak pulse
  • Muscle cramps


Heat stroke is a severe form of heat exhaustion which occurs when the body can no longer control its temperature. When the body suffers from heat stroke its temperature can rise to nearly 106° Fahrenheit within 15 minutes! Some symptoms include:

  • Throbbing headache
  • No sweating
  • Body temperature above 103° Fahrenheit
  • Red, hot, and dry skin
  • Nausea and vomiting
  • Rapid, strong pulse
  • Loss of consciousness


It is important to recognize these symptoms and even more important to take preventative measures to ensure that your body does not reach these stages. The best way to prevent heat stroke or heat exhaustion is to STAY HYDRATED. A good rule-of-thumb is the 10×10 rule. Make sure to drink 10 ounces of water for every 10 minutes of exercise. This ensures that your body is getting a sufficient water supply to avoid any heat related illnesses. Other preventative measures include:

  • Taking breaks
  • Working in shaded areas (if accessible)
  • Placing a cool, wet rag on your neck and forehead
  • Wearing a hat that shades your neck from the sun


As the summer continues, temperatures will rise and the risk of heat related illnesses will grow. Make sure to plan ahead and be prepared for the harsh temperatures. Stay safe!

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