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Combine temperature, humidity, activity level, clothing, and hydration to estimate a 0–100 heat stress score and get practical safety guidance.
Heat-related illnesses occur when your body cannot adequately cool itself. Under normal conditions, your body regulates temperature through sweating and blood flow to the skin. When heat input exceeds your body's cooling capacity, body temperature rises, leading to a spectrum of conditions from mild heat cramps to life-threatening heat stroke.
Climate change is making extreme heat events more frequent and severe. Understanding your personal heat risk factors and knowing the warning signs can save lives.
The heat index combines air temperature and humidity to show what the temperature "feels like" to your body. High humidity prevents sweat from evaporating efficiently, making it harder to cool down.
Heat illness progresses through stages of increasing severity:
Painful muscle cramps, usually in legs or abdomen, during or after exercise in heat. Caused by electrolyte imbalance from sweating. Treatment: Rest in cool place, drink electrolyte beverages, gentle stretching.
The body is struggling but still attempting to cool itself. Symptoms include:
Treatment: Move to cool place, loosen clothing, apply cool wet cloths, sip water. Seek medical attention if vomiting or symptoms worsen or last longer than 1 hour.
The body's temperature regulation has failed. This is life-threatening. Symptoms include:
Action: CALL 911 IMMEDIATELY. Move person to cooler place. Cool with whatever is available—cool water, wet sheets, fanning. Do NOT give fluids. Stay with them until help arrives.
Several factors increase your vulnerability to heat:
Most heat illness is preventable with proper precautions:
Call 911 immediately if you observe:
Heat stroke is fatal if not treated promptly. When in doubt, call for help.
No. This is a simplified educational tool. Employers must follow official occupational heat-stress standards like OSHA guidelines, NIOSH recommendations, and local regulations. Workplace heat safety requires formal assessment protocols, acclimatization programs, and emergency response plans.
Call 911 immediately—heat stroke is a medical emergency. While waiting: move the person to a cooler place, remove excess clothing, and cool them rapidly with cool (not ice cold) water, wet cloths, or fanning. Do NOT give fluids if unconscious. Stay with them until help arrives.
In hot conditions, drink about 8 oz (1 cup) of water every 15-20 minutes during activity—roughly 24-32 oz per hour. Avoid drinking more than 48 oz per hour as this can cause dangerous electrolyte imbalances. For extended exposure, include sports drinks with electrolytes.
Yes. While the classic sign of heat stroke is hot, dry skin, you can also have heat stroke with moist skin if your body is overwhelmed faster than sweating can stop. The key warning signs are high body temperature (103°F+), confusion, and altered mental state—regardless of whether sweating is present.
It can be, with precautions. Reduce intensity, increase rest breaks, stay well-hydrated, exercise in early morning or evening, and know the warning signs. If the heat index exceeds 105°F (41°C), consider moving exercise indoors. Those not acclimatized to heat should be extra cautious.
Heat tolerance varies due to fitness level, acclimatization, age, body composition, hydration, medications, and underlying health conditions. Fit individuals who are acclimatized to heat regulate temperature more efficiently. Most people can improve their heat tolerance through gradual exposure over 7-14 days.
Rapid cooling is critical in heat stroke, and cold water immersion is the fastest method when available. However, avoid ice-cold water if the person has heart conditions. Use cool (not frigid) water and wet cloths if cold immersion isn't available. The goal is rapid cooling while waiting for emergency services.
Yes. Several medication types increase risk: diuretics (cause fluid loss), beta-blockers (affect heart rate response), antihistamines (reduce sweating), stimulants, antidepressants, and antipsychotics. If you take any of these, discuss heat precautions with your doctor—never stop medications without medical guidance.