It’s summertime — and it’s hot in Tennessee. As a physician, I encourage everyone to go outside and stay physically active, but it’s important that we do so safely, especially during long, hot summer days.
Heat-related illnesses range from mild to life-threatening, and recognizing the warning signs early can help prevent serious complications. Whether you’re working out, gardening or enjoying a hike, understanding the difference between heat exhaustion and heat stroke is key to staying safe.
How the body responds to heat
When we exert ourselves in the heat, our bodies work hard to maintain a safe internal temperature. Cardiac output increases to pump more blood from the core to the skin, where heat can be released. At the same time, our breathing rate rises, and we begin to sweat — this process of evaporation is the body’s primary method for cooling itself.
However, this process depends on one critical factor: hydration. Without enough fluids, the body can’t keep up, and heat starts to build up internally. That’s when heat-related illness can set in.
Heat exhaustion: early warning signs
Heat exhaustion occurs when the body struggles to regulate temperature due to a reduction in cardiovascular output and fluid loss, often after prolonged exposure to heat or physical activity.
Symptoms may include:
- Heavy sweating
- Muscle cramps
- Weakness or fatigue
- Dizziness or lightheadedness
- Headache
- Nausea or vomiting
- Cool, moist skin with possible goosebumps
What to do:
- Stop exercising and move to a cooler environment (shade or air conditioning)
- Drink fluids — water or electrolyte drinks are best
- Rest and cool the body with fans, cool cloths, or a damp towel
Heat stroke: a medical emergency
Heat stroke occurs when the body’s temperature rises above 104°F (40°C) and the cooling mechanisms fail completely. At this point, there is a risk of nervous system dysfunction and damage to vital organs.
Signs of heat stroke may include:
- High body temperature
- Hot, dry (or sometimes moist) skin
- Confusion, disorientation or slurred speech
- Seizures
- Rapid heart rate
- Loss of consciousness
What to do:
- Call 911 immediately — this is a true medical emergency
- Move the person to a cooler area
- Apply ice packs to the neck, armpits and groin
- Use cool water or fans to help reduce body temperature
- Do not attempt to give fluids to someone who is confused or unconscious
Stay active, stay safe: prevention tips
Being active is an excellent way to stay healthy — just be sure to take precautions in the heat:
- Exercise early or late in the day when it’s cooler
- Drink plenty of fluids throughout the day
- Acclimate gradually if you’re not used to the heat
- Wear lightweight, breathable clothing
- Listen to your body — stop if you feel weak, dizzy or unwell
- Seek shade or air conditioning when needed
Heat-related illnesses are preventable. By recognizing early symptoms, staying hydrated, and adjusting your activity level during peak temperatures, you can enjoy summer while protecting your health.
Stay safe, stay cool — and take care of yourself and those around you.
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.