Dehydration Dangers: Recognizing and Preventing Heat-Related Illnesses

Being active and spending time in the great outdoors can be a fantastic way to stay healthy, with numerous physical and mental benefits. However, it also presents certain risks and we need to be conscious of preventing heat-related illnesses. Here at Carolina Express Clinic in Charlotte, NC, we have seen an increased number of cases of heat exhaustion and heat stroke as more individuals venture outside for physical activity.

It’s essential to understand the signs of heat-related illness, how to prevent it, and what to do if you or someone else becomes affected. Armed with this knowledge, you can safely enjoy the beautiful North Carolina weather all year round.

Heat-related illnesses, including heat exhaustion and heat stroke, typically occur when the body becomes too hot and is unable to cool down sufficiently. This can lead to dehydration, which is often a primary cause of heat-related illnesses. Symptoms can vary in severity, but some common signs include:

  • Heavy sweating
  • Feeling dizzy or faint
  • Rapid, weak pulse
  • Nausea or vomiting
  • Muscle cramps
  • Headache

Heat stroke is more serious and can happen if heat exhaustion is not treated promptly. Symptoms can include:

  • High fever (above 103°F)
  • Rapid, strong pulse
  • Hot, red, dry, or damp skin
  • Confusion or slurred speech
  • Seizures
  • Loss of consciousness

If you or somebody else exhibits any signs of heat stroke, seek medical attention immediately.

There are several proactive measures that can help you prevent heat-related health problems:

Stay Hydrated

Ensuring adequate fluid intake is the cornerstone of preventing heat-related illnesses. The American College of Sports Medicine recommends that adults drink 16-20 ounces of water before physical activities, 6-12 ounces every 10-15 minutes during activity, and 16-24 ounces of water for every pound lost after activity.

Dress Appropriately

Choose lightweight, light-colored, and loose-fitting clothing to allow sweat to evaporate and cool the body.

Avoid Mid-Day Heat

Try to schedule your outdoor activities outside of peak sunlight hours (between 10 a.m. and 4 p.m.), when the sun’s rays are the strongest.

Rest and Replenish

Take frequent breaks during your activity to rest and hydrate, particularly if you begin to feel any symptoms of heat exhaustion.

If you suspect that you or someone else is suffering from heat exhaustion, take the following steps:

  • Move to a cooler place immediately. Try to get indoors if you can, or at the very least find a shady spot.
  • Drink plenty of water or sports drinks to replenish lost fluids.
  • Remove excess clothing and cool your body with cool showers or towels if possible.

It’s critical to remember that heat stroke is a medical emergency. If you suspect someone has heat stroke, call 911 right away. While waiting for help to arrive, move them to a cooler place and try to reduce their body temperature with cool showers or towels.


As an active individual, you should not let the fear of heat-related illnesses prevent you from enjoying your favorite outdoor activities. Knowledge about symptoms, prevention techniques, and appropriate responses can help you stay safe in the heat.

At Carolina Express Clinic, our team is here to help you through whatever comes your way. Should you need non-emergency medical attention due to a heat-related illness or any other reason, do pay us a visit. We’ll make sure you’re back to your active lifestyle safely, promptly, and as hassle-free as possible.

So, get outside, stay active, and remember: Preventing Heat-Related Illnesses begins with staying informed and making smart choices!

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