When the weather is hot, it’s easy to brush off symptoms like feeling tired, dizzy or sick to your stomach. But sometimes, those signs are your body’s way of saying it’s struggling with the heat.

Heat illnesses can come on faster than many people realize and may affect anyone. Older adults, young children, people with chronic health conditions and even healthy adults are all at risk. Whether you’re gardening, running or enjoying a summer event, too much heat can put stress on your body and knowing the early signs of heat illnesses can help you cool down and avoid a more serious emergency.

What Happens During a Heat Illness?

Your body normally cools itself by sweating. But when temperatures are very high, especially if it’s humid, sweating may not be enough to keep your body temperature down. You may also lose too much water and salt, causing dehydration and making it harder for your heart and organs to work properly.

Early Signs You Shouldn’t Ignore

Heat illness often starts with mild symptoms that can get worse if you stay in the heat. Pay attention to these warning signs:

• Heavy sweating
• Feeling very thirsty
• Muscle cramps
• Headache
• Dizziness or lightheadedness
• Weakness or fatigue
• Nausea
• Cool, pale or clammy skin

These symptoms may mean you’re experiencing heat exhaustion. If they occur, it’s important that you cool down quickly. Move to a cooler place and drink water or a sports drink with electrolytes. Loosen tight clothing and place cool towels on your neck, arms and legs. Rest until you feel better.

When Heat Illness Becomes Dangerous

If heat exhaustion isn’t treated, it can turn into heat stroke, which is a medical emergency that can damage the brain, heart and other organs.

Signs of heat stroke include:

• A body temperature of 103 degrees or higher
• Confusion or trouble speaking
• Fainting
• Seizures
• Fast heartbeat
• Hot, red skin
• Severe headache
• Vomiting
• Trouble walking

Some people with heat stroke stop sweating, but others may still sweat heavily.

Call 911 immediately if someone shows signs of heat stroke. While waiting for help, move the person to a cool area, place cold cloths or ice packs on the body and use fans if available. Don’t give fluids to someone who is confused or unconscious.

Who Is Most at Risk?

Anyone can develop heat illnesses, but some people are more vulnerable. Older adults and young children have a harder time controlling body temperature. Certain medications, including some blood pressure medicines and diuretics, can also increase risk. People with heart disease, diabetes or obesity may be more sensitive to heat as well. Athletes and outdoor workers can develop serious heat illnesses if they push their bodies too hard when it’s hot.

Simple Ways to Protect Yourself

Follow these tips when temperatures rise to prevent heat illnesses:

• Drink water throughout the day
• Take breaks in the shade or air conditioning
• Wear lightweight, loose-fitting clothing
• Avoid strenuous activity during the hottest part of the day
• Never leave children or pets in a parked car
• Check on older family members during heat waves

Although these tips make it less likely that you’ll get sick from the heat, your body usually tells you when something is wrong. Paying attention to early symptoms and taking action quickly can help prevent heat illnesses from becoming dangerous.

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