Heat Exhaustion & Heatstroke

Heat exhaustion is not usually a serious issue, as long as you can cool down within 30 minutes. However, if it turns into heatstroke, then it needs to be treated as an emergency.

Signs of heat exhaustion:

  • a headache
  • dizziness and confusion
  • loss of appetite and feeling sick
  • excessive sweating and pale, clammy skin
  • cramps in the arms, legs and stomach
  • fast breathing or pulse
  • a high temperature of 38C or above
  • being very thirsty

The symptoms are often the same in adults and children, although children may become floppy and sleepy.

If someone is showing signs of heat exhaustion, they need to be cooled down immediately.

If someone has heat exhaustion, follow these steps to help them cool down:

  1. Move them to a cool place.
  2. Get them to lie down and raise their feet slightly.
  3. Get them to drink plenty of water. Sports or rehydration drinks are OK.
  4. Cool their skin – spray or sponge them with cool water and fan them. Cold packs around the armpits or neck are good, too.
  5. Stay with them until they’re better. They should start to cool down and feel better within 30 minutes.

Only Call 999 if:

You or someone else have any signs of heatstroke:

  • feeling unwell after 30 minutes of resting in a cool place and drinking plenty of water
  • not sweating even while feeling too hot
  • a high temperature of 40C or above
  • fast breathing or shortness of breath
  • feeling confused
  • a fit (seizure)
  • loss of consciousness
  • not responsive

Heatstroke can be very serious if not treated quickly.  Put the person in the recovery position if they lose consciousness while you’re waiting for help.

Preventing heat exhaustion and heatstroke

There’s a high risk of heat exhaustion or heatstroke during hot weather or exercise.

You can minimise your risk by:

  • drinking plenty of cold drinks, especially when exercising
  • taking cool baths or showers
  • wearing light-coloured, loose clothing
  • sprinkling water over skin or clothes
  • avoiding the sun between 11am and 3pm
  • avoiding excess alcohol
  • avoiding extreme exercise

This will also prevent dehydration and help your body keep itself cool.

Keep an eye on children, the elderly and people with long-term health conditions (like diabetes or heart problems) because they’re more at risk of heat exhaustion or heat stroke.

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