Heat Illnesses – What You Need to Know

Whether you’re on a construction site, in a warehouse, or simply working outside during a heatwave, extreme temperatures can put your health at serious risk. Heat-related illnesses can strike quickly and range from mild skin irritation to life-threatening emergencies.

Let’s take a look at the most common heat-related illnesses, how to recognize the warning signs, and what to do if you or a co-worker is affected.

Heat Stroke – A Medical Emergency

Heat stroke is the most dangerous heat-related illness. It happens when your body can no longer regulate its temperature. Without emergency treatment, it can lead to permanent disability—or even death.

Warning Signs:

• Confusion, slurred speech, or altered mental state
  
• Loss of consciousness
  
• Hot, dry skin or excessive sweating
  
• Seizures
  
• Body temperature of 106°F or higher

What to Do:

• Call 911 immediately
  
• Stay with the person until help arrives
  
• Move them to a shaded, cool area
  
• Remove excess clothing
  
• Cool them down fast—with an ice bath, wet cloths, or by soaking clothing with cool water
  
• Apply ice packs to the neck, armpits, and groin

Heat Exhaustion – Your Body is Overheating

Heat exhaustion occurs when your body loses too much water and salt through sweat. It’s often a warning sign before heat stroke.

Symptoms:

• Headache, nausea, dizziness
  
• Weakness or irritability
  
• Heavy sweating
  
• Thirst and reduced urine output
  
• Slightly elevated body temperature

What to Do:

• Move to a cooler area and rest
  
• Remove unnecessary clothing
  
• Sip cool water slowly
  
• Use cold compresses or rinse with cold water
  
• Get medical attention if symptoms worsen or don’t improve

Rhabdomyolysis – Muscle Breakdown from Heat Stress

Rhabdomyolysis, or “rhabdo,” is caused by intense physical exertion in the heat. It leads to muscle breakdown, which can damage your kidneys and heart.

Watch for:

• Muscle cramps or unusual pain
  
• Weakness or fatigue
  
• Dark-colored urine (tea or cola-like)
  
• In some cases, no symptoms at all

What to Do:

• Stop working immediately.
  
• Drink plenty of fluids
  
• Seek medical care right away—ask for a creatine kinase blood test to check for rhabdo

Heat Syncope – Fainting from the Heat

Heat syncope is a brief loss of consciousness due to standing too long or rising suddenly in hot conditions. Dehydration and lack of heat adaptation can make it worse.

Symptoms:

• Fainting or dizziness
  
• Light-headedness after standing or sudden movement

What to Do:

• Sit or lie down in a cool spot
  
• Sip water or a sports drink slowly

Heat Cramps – Painful Muscle Spasms

Sweating during strenuous work can drain your body’s salt levels, leading to heat cramps—especially in your arms, legs, or abdomen.

Symptoms:

• Painful muscle cramps or spasms

What to Do:

• Drink water or a sports drink every 15–20 minutes
  
• Rest in a cool place
  
• Avoid salt tablets
  
• Get medical help if you have heart issues, are on a low-sodium diet, or cramps persist longer than an hour

Heat Rash – Irritated Skin from Sweat

Heat rash happens when sweat gets trapped under the skin, often in hot, humid environments.

Look for:

• Red bumps or small blisters
  
• Usually shows up on the neck, chest, groin, or elbows

What to Do:

• Move to a cooler, less humid space
  
• Keep the skin dry
  
• Use powder for comfort (avoid ointments or creams)
  

Final Tips for Staying Safe:

• Drink water often, even if you’re not thirsty
  
• Take breaks in the shade or air-conditioning
  
• Wear light, breathable clothing
  
• Know the signs of heat illness—and never ignore them

Staying cool isn’t just about comfort—it can save lives. Share this information with your team and make heat safety a priority every day.