By Saint Philip’s Health & Safety Committee

As things heat up, be ready to recognize 5-stages of heat stress:

1. Heat Rash: Red clusters of small blisters or pimples; they usually appear on the neck, chest, groin, or in elbow creases.

2. Heat Cramps: Spasms, heavy sweating, and fatigue; body temperature typically remains normal.

3. Heat Syncope (Dizziness/Fainting): Lightheadedness, dizziness, and brief fainting spells.

4. Heat Exhaustion: Heavy sweating, pale/clammy skin, rapid pulse, headache, nausea, and weakness. Immediate action is required to cool the body down and prevent progression to heat stroke.

5. Heat Stroke: The most severe and life-threatening stage of heat stress where the body’s cooling system fails completely, and the internal temperature rises rapidly. Symptoms can include:

A core body temperature above 104 degrees.
Hot and dry or red skin (cessation of sweating), mental confusion, seizures, loss of consciousness, and slurred speech.
Action Required: This is a severe medical emergency. Call 911 immediately and rapidly cool the person with ice or water while waiting for help.

What can you do to avoid Heat Stress?

Wear lightweight, loose-fitting and light-colored clothing.
Drink lots of water, remembering that it is possible to be dehydrated even if you are not thirsty.
In addition to water, the body needs electrolytes. Choose an electrolyte drink or solution that’s low in sugar like sports drinks or powder-based electrolyte additives.
Avoid alcohol, caffeine, and very sugary drinks as they can dehydrate you.
Try to plan your activities during the morning and evening when temperatures are cooler. Limit outdoor activities during the hottest part of the day (1:00pm-4:00pm).
Take breaks every 15 to 20 minutes, away from the sun or heat.
Wear sunscreen because sunburned skin can impair the body’s ability to cool itself.
Protect your eyes with a hat and sunglasses.
Gradually acclimate to the heat if you’re just starting to work or exercise outdoors.
If you are working outside in the heat, use the buddy system in case you encounter heat illness.

Stay safe this summer and protect yourself from the dangers of extreme heat!