Overheating can quickly turn into heat exhaustion.
“A lot of times it could just be being out in the sun, and you just start sweating profusely, or you’re feeling very weak or fatigued. Maybe some people get dizzy or lightheaded, or they feel nauseous and vomit,” Whitlow said.
And heat exhaustion can become heat stroke if left untreated.
“Heat stroke symptoms can result in more objective findings,” Whitlow said. “High body temperature, something above 103 degrees Fahrenheit; rapid heart rate; and they’re confused, or they’re maybe hallucinating or agitated, maybe they have a seizure or loss of consciousness.”
A person suffering from heat stroke should be taken to a cooler area and immediately seek emergency medical attention.
Charlottesville offers cooling centers on especially hot days. You can find a list of those here. You can also cool down at a UVA Library location.
Stay Hydrated
“The latest research states that most adults in the United States are typically chronically dehydrated and drink less than the recommended water intake per day,” Whitlow said, even before considering how higher temperatures can further dehydrate a person. Keep a water bottle with you and take frequent water breaks if you’re playing sports, hiking or swimming.
Most of the time, regular water intake is just fine to keep you hydrated, Whitlow said. But if you’re sweating excessively, playing sports or have diarrhea or vomiting, Gatorade or other sports drinks may be helpful.
Protect Yourself From the Sun
Make sure you’re wearing sunscreen if you’re going outside. And be sure to reapply it every two hours, especially if you’re swimming or sweating.
You should also check the UV index, Whitlow said. It’s typically higher – making the risk of sunburn more likely – between 10 a.m. and 4 p.m., though the reading can vary. Sunburn is possible even if you just sit in front of a window that receives direct sunlight.
Take extra precautions if you take the common antibiotic doxycycline, which makes your skin more sensitive to the sun.
Wear long sleeves and a hat when possible. But you should still apply sunscreen to your face if you wear a hat, as you can still catch some sun.
Read the Fine Print
Not just any sunscreen will do. You should make sure the sunscreen you are using has SPF 30 or higher, Whitlow said.