Jul 24, 2025

As temperatures climb, so do the risks associated with prolonged heat exposure. Whether you’re working outdoors, enjoying summer activities, or commuting during peak hours, it’s important to recognize the warning signs of heat-related illnesses—and take action early.

Here’s what you need to know to stay safe under the sun.

Dehydration: A Common and Serious Risk

When your body loses more fluids than it takes in, it struggles to regulate temperature. Dehydration can lead to fatigue, headaches, dizziness, and confusion.

Prevention Tips:

  • Drink water regularly, even if you’re not thirsty.

  • Avoid sugary, caffeinated, or alcoholic beverages in hot weather.

  • Eat water-rich foods like fruit and vegetables to support hydration.

If you feel symptoms:
Sit in a shaded or cool place and sip water slowly. Avoid strenuous activity until fully rehydrated.

Heat Stroke and Heat Exhaustion: Know the Difference

Heat exhaustion is an early warning sign, often marked by heavy sweating, nausea, weakness, and cold, clammy skin. If untreated, it can progress to heat stroke, a life-threatening emergency where the body can no longer cool itself. Symptoms include a high body temperature (103°F+), confusion, rapid pulse, and possible unconsciousness.

Prevention Tips:

  • Take frequent breaks in shaded or air-conditioned areas.

  • Wear light-colored, breathable clothing and wide-brimmed hats.

  • Schedule outdoor work or activity during cooler hours (early morning or evening).

If you or someone else shows signs of heat stroke:
Call 911 immediately. Move to a cooler environment, apply cool cloths to the skin, and avoid giving fluids if the person is unconscious.

Sunburn: Don’t Underestimate the Damage

A sunburn may seem minor, but repeated exposure increases your risk of skin cancer and heat-related illness.

Prevention Tips:

  • Apply broad-spectrum SPF 30+ sunscreen 15 minutes before sun exposure and reapply every 2 hours.

  • Wear protective clothing and UV-blocking sunglasses.

  • Limit direct sun exposure between 10 a.m. and 4 p.m.

If you get burned:
Cool the skin with aloe or a cold compress. Drink extra fluids and avoid further sun exposure until healed.

The summer sun may feel inviting, but it carries real risks. By staying hydrated, dressing smart, and recognizing symptoms early, you can beat the heat safely—and enjoy the season to the fullest.