Health risks of extreme heat

Heat cramps

  • Painful muscle spasms, usually in the legs or abdomen
  • Caused by heavy sweating and loss of salt and fluids
  • First Aid: Apply firm pressure or gently massage the affected muscles. Give small sips of water unless the person feels nauseated.


Heat exhaustion

  • Heavy sweating
  • Weakness or fatigue
  • Cool, pale, or clammy skin
  • Fast but weak pulse
  • Dizziness, headache, nausea, or fainting
  • First Aid: Move the person to a cooler place. Loosen tight clothing and apply cool, wet cloths. Give small sips of water. Seek medical attention if symptoms do not improve.


Heat stroke (most severe)

  • Body temperature above 40°C (104°F)
  • Hot, red, and dry skin
  • Rapid, strong pulse
  • Confusion or loss of consciousness
  • First Aid: This is a medical emergency. Move the person to a cooler area immediately. Use cool cloths or a bath to lower body temperature. Stay with the person and seek urgent medical help.


Who is most at risk?

  • People who work or stay active outdoors
  • Individuals without access to cooling or proper ventilation
  • Adults aged 60 and above
  • People with chronic or existing medical conditions

 

Warning signs of heat illness

Watch out for these symptoms: Heavy sweating, clammy skin, muscle cramps, fatigue, dizziness, headache, nausea, confusion, and unusually high body temperature.

 

Heat check: what can you do?

Stay cool

  • Spend time in shaded or air-conditioned areas whenever possible
  • Wear lightweight, loose, and light-colored clothing
  • Take cool showers or use damp cloths on the body
  • Avoid direct exposure to the sun, especially during peak hours

 

Stay hydrated and eat smart

  • Drink more water than usual. Aim for at least 8 to 10 glasses a day during hot weather
  • Avoid alcohol, sugary drinks, and too much caffeine
  • Eat light meals such as fruits and salads
  • Limit hot, spicy, and salty foods that can increase dehydration

 

Stay informed

  • Pay attention to heat advisories and “feels like” temperatures above 38°C (100°F)
  • Check on coworkers, especially older adults or those with health conditions

 

Listen to your body

  • Take breaks if you start feeling too hot or unwell
  • Move to a cooler place and drink water immediately
  • Seek medical help if symptoms persist or worsen

 

Calisthenics for summer

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 5 sets.

  • High Knee Twist
  • Side Bends
  • Forward Lunges
  • Ski Hops
  • Squat Jacks
  • Bridge
  • Reach Through
  • Run in Place

 

Final Reminder

Heat-related illnesses can happen quickly but are preventable. Stay cool, stay hydrated, and pay attention to your body. Taking simple precautions can help you stay safe and productive during hot conditions.