Village Healer - Heat Exhaustion

Seeing one of my students collapse from heat exhaustion during a plant walkabout is always terrifying. For that reason, I don't schedule these classes during the hottest months of the year, but even with that precaution it happens, as it did this last Sunday. The weather was partially sunny in the mid-80s with a breeze, and I had made sure everyone had brought water and drank some before we began. But less than an hour in, I saw the tell-tale sign of a person's face go blank and body begin to sway. Thankfully, those around her were able to grab and gently lower her to the ground. I always bring cold water, electrolyte solutions, and ice packs to warm-weather classes, so we were able to bring her back out of it in just a few minutes. Once okay, she smartly opted to go home rather than continue with the class.

Everyone should be aware of the signs and treatment of heat exhaustion, as well as factors that increase the likelihood of overheating. Keep reading, it may save a life!

 

Heat Exhaustion: Risks, Recognition, Treatment, and Long-Term Prevention

Heat exhaustion occurs when the body loses too much water and salt, primarily through sweating, causing the cooling system to start failing. If not treated quickly, it can progress to heat stroke, a life-threatening emergency. Understanding the risks, recognizing symptoms, and knowing how to respond are crucial steps toward prevention and recovery.

Risk Factors: Health Conditions and Medications

Certain health conditions and medications make heat exhaustion more likely:

• Chronic illnesses: Heart disease, diabetes, lung diseases, obesity, and thyroid disorders all interfere with normal temperature regulation.
• Dehydration states: Illnesses causing vomiting, diarrhea, or poor fluid intake leave the body vulnerable.
• Age extremes: Very young children and adults over 65 regulate body temperature less effectively.
• Skin conditions: Burns, eczema, or other dermatoses reduce sweating efficiency.
• Mental health conditions: Disorders like schizophrenia can impair judgment about heat exposure and hydration.

Medications that increase susceptibility:

• Diuretics (e.g., furosemide) cause fluid loss.
• Beta-blockers (e.g., metoprolol) limit heart response to heat stress.
• Anticholinergics and antihistamines (e.g., diphenhydramine) reduce sweating.
• Antipsychotics (e.g., risperidone) can impair thermoregulation.
• Stimulants (e.g., amphetamines) increase core body temperature.

Signs and Symptoms

Early signs of heat exhaustion include:

• Profuse sweating but cold, pale, clammy skin
• Fast, weak pulse
• Nausea and vomiting
• Muscle cramps (especially in legs and abdomen)
• Fatigue, dizziness, lightheadedness
• Headache
• Fainting
• Confusion and/or irritability

These symptoms signal the body's cooling system is overwhelmed but still functional — urgent action can prevent escalation to heat stroke.

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Immediate Treatment

When heat exhaustion is suspected:

1. Relocate the person to a cooler setting (preferably indoors with air conditioning).
2. Lay them flat with legs elevated slightly to support blood flow.
3. Remove unnecessary clothing to facilitate cooling.
4. Cool the body:
• Apply cold, wet cloths.
• Use fans.
• Immerse in cool (not ice-cold) water if possible.
5. Hydrate aggressively:
• Focus on replenishing electrolytes, not just water. Sweat losses deplete sodium, potassium, magnesium, and chloride. See recipe at end of article.
• Avoid only drinking plain water; excessive water without electrolytes can worsen imbalances (hyponatremia).

Key Electrolytes to Replace:

• Sodium: Essential for fluid balance and nerve function.
• Potassium: Vital for muscle and heart function.
• Magnesium: Important for muscle and nerve activity.
• Chloride: Works with sodium for proper fluid balance.

Recovery: Next Few Days

After heat exhaustion:

• Rest completely for 24–48 hours.
• Hydrate continuously: Continue drinking fluids with electrolytes (see recipe below), not just plain water.
• Avoid heat exposure: Stay indoors or in cool, shaded environments.
• Watch for residual symptoms: Fatigue, dizziness, headache, and mental fog may linger — seek medical care if these persist.

Long-Term Prevention

• Acclimatize: Gradually increase time spent outdoors over 7–14 days during hot seasons.
• Medication review: Consult a healthcare provider about heat-sensitive medications.
• Stay proactive:
• Wear light-colored, breathable clothing.
• Schedule strenuous activities for cooler parts of the day.
• Use cooling aids (hats, cooling towels, misting bottles).
• Hydration habits: Make electrolyte drinks or use balanced sports drinks during heavy sweating periods.
• Environmental awareness: Track local heat advisories, and prioritize indoor activities during heat waves.

Conclusion

Heat exhaustion is a serious but preventable condition. By understanding who is most at risk, learning to spot early symptoms, treating quickly, and adjusting habits long term, individuals can stay safe and resilient even in extreme heat environments.

Homemade Electrolyte Replacement Drink (Using Lite Salt)

Ingredients:

• 1 quart (4 cups) water (preferably cold or room temperature)
• 6 teaspoons (2 tablespoons) sugar
• ¼ teaspoon regular table salt (sodium chloride)
• ¼ teaspoon salt substitute or Lite Salt (often a blend of potassium chloride and sodium chloride)
• Optional: A splash (¼ to ½ cup) of orange juice, lemon juice, or coconut water for flavor and extra potassium
• Optional: A few drops of flavoring like lemon or lime juice to improve taste

Directions:

1. Mix the water, sugar, regular salt, and salt substitute thoroughly until fully dissolved.
2. If desired, add a splash of juice or a few drops of natural flavoring.
3. Chill if possible, and sip slowly over time rather than drinking all at once.

Why This Works:

• Sugar: Helps your body absorb electrolytes more efficiently (through sodium-glucose co-transport).
• Regular salt: Replaces sodium lost in sweat.
• Lite Salt/salt substitute: Replaces potassium — critical for muscle and heart function.
• Optional juice: Adds additional potassium and a small amount of natural sugars for energy.

Notes:

• If Lite Salt isn't available, pure potassium chloride (like Morton’s “Salt Substitute”) can be used cautiously (it tastes more bitter, though).
• Taste balance is key — if it's too salty, adding a little more water or a small splash of juice usually helps make it more palatable.
• Shelf life: Best made fresh daily but can be stored in the fridge for up to 24 hours.

 

Go Wild - Get Healthy - It's Science

But be safe!