How to Prevent and Respond to Heat Exhaustion Outdoors

The sun’s blazing, you’re sweating hard, and you’re pushing through your hike, climb, or paddle. Suddenly you feel dizzy, nauseous, and weak—but you tell yourself to “tough it out.”

Don’t.

That’s not fatigue—it could be heat exhaustion, a serious condition that can lead to heatstroke, organ failure, and even death if ignored.

Whether you’re hiking, fishing, or just relaxing at camp, knowing how to prevent and respond to heat exhaustion is a skill every outdoor adventurer needs.

☀️ Did You Know?

Heat exhaustion often hits before you feel dehydrated
It’s more common in spring and early summer—when your body hasn’t fully adapted to heat
Once you overheat, your body struggles to cool itself—even in the shade

🧠 Signs of Heat Exhaustion to Watch For:

Heavy sweating, but cool or clammy skin
Headache, dizziness, or fainting
Muscle cramps
Nausea or vomiting
Weakness or confusion
Rapid pulse

If left untreated, heat exhaustion can progress into heatstroke—which is a life-threatening emergency.

🛑 What to Do If You Suspect Heat Exhaustion:

🌳 1. Get Out of the Heat Immediately

Move to shade, a cooler area, or indoors if possible
Sit or lie down and rest

💧 2. Hydrate Slowly and Steadily

Sip water—not large gulps
Add electrolytes if available (drink mixes, salt, sports drinks)
Avoid caffeine or alcohol

🧊 3. Cool the Body Actively

Use a wet cloth on the neck, underarms, and forehead
Fan or pour cool water on exposed skin
Remove tight or excess clothing

🚑 4. If Symptoms Worsen, Seek Medical Help

If confusion, vomiting, or unconsciousness occurs—call for emergency help immediately

🏕️ How to Prevent Heat Exhaustion Outdoors:

✔️ Hydrate Before You’re Thirsty

Drink small amounts frequently. For long days, add electrolyte tablets or mixes.

✔️ Rest Often in Shade

Take breaks every 30–60 minutes, especially when the sun is strongest (10am–4pm).

✔️ Wear the Right Clothing

Light-colored, breathable, moisture-wicking clothes. Wide-brim hat and sunglasses help too.

✔️ Avoid Midday Exertion

Do hard tasks early morning or late evening. Pace yourself and listen to your body.

✔️ Know Your Group

Watch kids, older adults, and people new to the heat closely—they’re more vulnerable.

Why This Matters

Heat exhaustion doesn’t make you weak—it means your body’s working too hard to keep you alive. And when you ignore it, it can become deadly fast.

But with a little awareness, hydration, and smart pacing, you can stay out longer, go further—and feel better doing it.

Respect the heat. Protect your body. Enjoy the outdoors safely.