Heat Related Illnesses: Stay Safe Outdoors

The heat in the summer of 2026 has been off the charts. Record-breaking temperatures have been the norm across the world. And every day, news outlets across the world are reporting record-breaking temperatures. Hospitals have seen an increase in patients with heat-related illnesses and deaths. It's hot.

Be SMART about your body this summer.

Before you start your day and enter the heat dome, do you know if you are hydrated? Here is one way to determine if your body is dehydrated. First thing in the morning, check your urine when you go to the bathroom. I know it sounds weird and gross. If your urine is yellow to dark yellow, your body is already dehydrated before you even head out the door. Or if you are thirsty and have a dry mouth.

These are basic clues that can help you prevent a heat-related illness before you start your day. Here is a list of related illnesses you may experience when you are overexposed to the sun and become dehydrated. Know the symptoms of heat disorders and be ready to give first aid treatment and call 911.

Heat Cramps are caused by excessive loss of salt and water during strenuous exercise or activities outdoors for long periods in high temperatures. These cramps can cause powerful muscle contractions that usually affect the abdomen and legs, and other symptoms include dizziness, fatigue, lethargy, and dehydration.

Stop all activities, move to a shaded environment, rest, and sip water.

Seek medical attention if heat cramps do not subside within an hour.

Heat Exhaustion is caused by a single or combination of extended periods of extreme heat exposure with high humidity, strenuous activity, and dehydration.

The effects are more severe than heat cramps, and symptoms may include paleness, dizziness or fainting, nausea or vomiting, and increased body temperature.

Stop all activity, move to a cool place, rehydrate with cool water or a sports drink, and apply cool compresses (ice water on the back of the neck, etc).

If symptoms do not improve within an hour, seek medical attention immediately.

Heat Stroke is the most serious of heat-related conditions, and it occurs when body temperature reaches 104°F (40°C). Heat stroke can occur during intense physical activity in hot conditions or in high temperatures for non-active individuals.

Visual signs include a flushed face, red skin, vomiting and nausea, high body temperature, rapid heart rate, and sweating. In severe cases, other symptoms include delirium, unconsciousness, or seizures.

Stop all activities immediately, lower the body temperature, get fluids into the person as quickly as possible, and call 911 immediately.

If left untreated, a person can experience severe consequences such as damage to the brain, heart, lungs, kidneys, and muscles.

Be SMART about your body this summer.

Drink plenty of water, wear sunscreen, limit your time during peak sun hours 10:00 am - 4:00 pm, let your body acclimate to the rising temperatures, and exercise early in the morning.