If you’ve lived in Texas for most of your life, then you probably know that although it’s only springtime, around this time of year we’re already experiencing what feels like summer. Our weather can get hot really fast, and because of this, unfortunately, some people develop a condition known as heat stroke by the time we hit the real summer months. Want to stay cool throughout the spring and all summer? Here’s what you should know about heatstroke and how to prevent it:

What is Heat Stroke?

Heatstroke—also known as sunstroke—occurs when the body temperature dramatically increases over a period of time. Oftentimes, this condition is seen with dehydration, which is what happens when your body lacks the water it needs to continue functioning regularly.

Heat-Related Illnesses: More Than Just Heat Stroke

Dehydration and heat stroke are two common heat-related illnesses that can quickly become life-threatening if not addressed. While dehydration can result from not drinking enough fluids, it’s also a dangerous side effect of illnesses like diarrhea, vomiting, or fever—especially in children and people over 60, who are more vulnerable.

Heat stroke, on the other hand, is the most severe form of heat illness and is considered a medical emergency. It often results from long, extreme exposure to the sun or physical exertion in high temperatures. In these cases, the body loses its ability to sweat effectively and can no longer cool itself down.

Certain groups are more at risk for heat stroke, including:

  • The elderly
  • Infants and young children
  • Those who work outdoors
  • People with mental health conditions
  • Individuals with obesity or poor circulation
  • Anyone taking specific medications or consuming alcohol

Heat stroke can develop rapidly, so it’s important to recognize the warning signs and get immediate medical help if you suspect someone is affected.

What are the symptoms of dehydration in children?

Dehydration in kids doesn’t always announce itself loudly, but there are some key signs parents and caregivers should watch for—especially during those sweltering Texas afternoons. Here are some red flags that a child might be running low on fluids:

  • Dry mouth or tongue
  • Crying without producing tears
  • Fewer wet diapers than usual (or, for older children, less frequent trips to the bathroom)
  • Sunken eyes, cheeks, or a noticeably sunken soft spot on the top of the head (in infants)
  • Unusual sleepiness, irritability, or listlessness
  • Skin that doesn’t “bounce back” quickly when gently pinched

If you notice one or more of these symptoms, it’s time to take action and get your child hydrated right away. Dehydration can happen quickly, especially in hot climates, so keeping a careful eye on these signs can make all the difference.

What are the Symptoms of Dehydration in Adults?

Dehydration can sneak up on you, especially during a Texas heatwave. It’s more than just feeling thirsty—your body will drop some not-so-subtle hints along the way. Here’s what to watch for:

  • Persistent thirst that doesn’t go away
  • Less frequent trips to the restroom
  • Noticeably dry or cool skin
  • Unusual fatigue or sluggishness
  • Feeling dizzy or light-headed, especially when standing up
  • Confusion or trouble focusing
  • A dry mouth, lips, or sticky feeling inside your mouth
  • Faster heartbeat or breathing than usual

Think of these symptoms as your body’s flashing warning signs. Ignoring them can quickly turn a hot day into a medical emergency, so always keep a water bottle handy when that Texas sun decides to crank things up.

How is Dehydration Treated?

Treating dehydration depends on its severity and the age of the person affected. For most mild cases—think after a particularly sweaty game of pickup basketball or a hot afternoon spent wrangling the lawn—simply drinking more fluids does the trick. Water is your best bet, but sports drinks like Gatorade or Powerade can help replenish lost electrolytes, especially if you’ve been sweating buckets.

For kids, it gets a little more specific: always follow your healthcare provider’s advice about what types of fluids or foods to give, since the cause and severity of dehydration can change recommendations.

When dehydration is more severe—maybe someone just can’t keep fluids down, or symptoms linger despite sipping water—it’s time to call in the professionals. Doctors may need to provide fluids directly through an IV to get the body back on track. And if things ever seem serious—someone faints, seems super confused, or is acting very out of it—skip the waiting game and seek medical help right away. Don’t try to tough it out.

Why Salt and Water Balance Matters

Maintaining the right balance between salt and water in your body isn’t just important—it’s absolutely essential for keeping all your systems running smoothly, especially when the Texas sun is doing its best to turn us into raisins. When these delicate levels get thrown off—whether from sweating buckets at a summer barbecue, catching a nasty stomach bug, or just not staying hydrated—your body can start to misfire.

For example, if you lose too much water or salt (or both), it can quickly lead to dehydration, cramps, or even serious issues affecting your heart, nerves, and kidneys. Imagine trying to run your car without oil—things will break down in a hurry. That’s why drinking enough water and making sure your body has the necessary salts (electrolytes) is critical, particularly when you’re braving triple-digit days under the Texas sun.

If you want to keep your energy up and your mind clear, staying on top of your body’s salt and water levels is just as important as keeping your AC in working order through the summer.

The signs and symptoms of heatstroke

The most regular symptoms of heat stroke include:

  • Sudden confusion or delusions
  • Trouble walking
  • Seizures
  • Fainting
  • Body temperature of 104 degrees Fahrenheit (40 degrees Celsius) or higher
  • Altered mental state or behavior
  • Headache
  • Nausea/vomiting
  • Flushed skin
  • Rapid/shallow breathing
  • Increased heart rate

How is Heat Stroke Treated?

If you suspect someone is suffering from heatstroke, immediate action is crucial, as this condition can have serious consequences if not addressed right away. Here’s what you can do while waiting for medical help to arrive:

  • Move the individual to a cool, shaded spot—indoors, under a tree, or wherever relief from the sun is available.
  • Remove excess clothing and use cool water (a sponge, wet cloth, or even a garden hose if you’re outside) to help lower their body temperature.
  • Fan the person to encourage sweating and further cooling.
  • Place ice packs or cold compresses on areas where large blood vessels are near the surface, such as the armpits and groin.
  • Have the person lie down with their feet slightly raised if possible—this can help with blood flow.

Professional treatment often includes IV fluids to replenish lost hydration and electrolytes. After a heatstroke episode, the person may require bed rest, since body temperature might remain unpredictable for several days or even weeks. Remember, quick action and calling 911 can make all the difference—never take a “wait and see” approach with heatstroke.

How to Prevent Heat Stroke

The best way to prevent heatstroke from occurring is to make sure you stay hydrated by drinking plenty of water and avoiding vigorous physical activities in hot and humid weather. By staying hydrated, you’re providing your body with enough water to maintain its normal functions, such as maintaining your body temperature by allowing you to sweat. In addition, avoiding or reducing how much vigorous activity you perform outdoors in the hot sun will significantly reduce your chances of dehydration as well as heatstroke.

Additional Tips for Preventing Dehydration and Heatstroke:

  • Drink plenty of fluids—especially when working or playing outside. Aim to take in more fluids than you’re losing, even if you don’t feel thirsty.
  • Time your activities wisely. Try to schedule outdoor tasks or exercise for the cooler parts of the day—early morning or later in the evening—to avoid the peak heat.
  • Opt for electrolyte-rich drinks. If you’re sweating a lot, consider sports drinks like Gatorade or Powerade to help maintain your body’s electrolyte balance.
  • Special care for kids: For infants and young children, rehydration solutions like Pedialyte can be helpful to replace lost fluids and electrolytes during hot weather or illness. Avoid trying to mix homemade salt or sugar solutions for children.

By making hydration and smart planning priorities, you can help keep your body cool and safe as the temperatures rise. Other ways you can prevent heat stroke include:

  • Wearing loose, lightweight clothing – By wearing loose and light clothing, you can allow your body room to breathe and sweat efficiently and effectively.
  • Wear sunblock or sunscreen – A sunburn can actually affect your body’s ability to cool itself, so it’s important that you properly protect your skin against sunburn by wearing sunblock or sunscreen in addition to sunglasses or a sunhat for full protection.

By keeping these tips in mind, you can safely perform activities outdoors without being at risk for heatstroke. If you experience any of the heatstroke symptoms listed above, please stop by our facility so we can provide you with prompt treatment.

Anyone can develop heatstroke, however, few circumstances raise a person’s risk. Here are some risk factors:

  • Age
  • Being dehydrated
  • Being overweight
  • Exercising outdoors
  • Field Work/outdoor work
  • Requiring air conditioning

Medical conditions such as diabetes, heart disease and alcohol abuse increase the risk of heat stroke.

Precautions for Parents and Coaches: Keeping Young Athletes Safe

When it comes to young athletes, keeping them safe from heat-related illness is especially important. Kids and teens are often eager to keep playing—even when the temperature climbs sky-high—so it’s up to parents and coaches to take a few extra steps:

  • Hydration is key: Encourage athletes to drink water frequently throughout practice, not just during scheduled breaks. Start hydrating before getting to the field, and keep sipping even if they’re not thirsty yet.
  • Practice timing matters: Try to schedule practices and games during the cooler parts of the day, like early in the morning or later in the evening when the sun isn’t at its peak.
  • Adequate rest breaks: Ensure regular “cool down” breaks in shaded areas to help kids lower their body temperature, especially on humid or high-heat index days.
  • Appropriate clothing: Outfit young athletes in lightweight, breathable fabrics that allow sweat to evaporate. Light colors can also help keep body temperatures down.
  • Sunscreen and sun protection: Remind everyone to apply sunscreen and wear hats or visors, and don’t forget sunglasses for extra protection.
  • Gradual acclimatization: If kids are just getting back into athletic activity after a break, give their bodies time to adjust to hotter temperatures with shorter and less intense practices at first.
  • Monitor for warning signs: Teach athletes, parents, and helpers to watch for early symptoms like dizziness, cramps, headache, confusion, or fatigue, and act immediately if they appear.
  • Never leave kids in parked cars: Even a few minutes in a hot car can be dangerous—so always make sure all athletes are accounted for after practice or games.

By taking these proactive measures, parents and coaches can help ensure kids enjoy sports and stay safe from heat-related illnesses—even during another notorious Texas scorcher.

Tips For Preventing Heat Stroke

  • Stay hydrated
  • Avoid being in a parked car
  • Wear loose-fitting clothing outdoors
  • Exercise indoors or early in the morning
  • Take usual “cool down” breaks in the shade if you work outdoors
  • Use sunscreen
  • Restrict alcohol
  • Swap outdoor activities for indoor ones