If you feel dizzy, weak, or nauseous after spending time in the heat, stop and cool down. Trying to finish gardening, an exercise session, or an outdoor task can put your health at risk.

Heat exhaustion develops when the body loses too much water and salt, usually through excessive sweating. Heatstroke is more serious: the body can no longer control its temperature, and it needs emergency treatment. 

You don't have to wait for someone to collapse to take heat illness seriously.

Recognise the Warning Signs

South Africa’s Department of Health identifies these possible signs of heat exhaustion:

• Heavy sweating, sometimes with cool, clammy skin.
• Weakness, tiredness or dizziness.
• Headache.
• Muscle cramps.
• Nausea or vomiting.

These symptoms after heat exposure need prompt attention. 

Stop, Cool Down and Get Help

If someone appears to have heat exhaustion:

• Stop the activity and move them into shade or a cooler room.
• Remove unnecessary clothing, such as a jacket.
• Cool their skin with cool water, damp cloths and fanning.
• Offer small sips of water if they are fully alert and can swallow safely.
• Stay with them and watch for improvement or deterioration. 

Get medical advice if they are vomiting, cannot drink or are not improving. If they remain unwell after about 30 minutes of cooling and fluids, seek emergency help. Do not wait 30 minutes if serious symptoms appear.

Confusion or Loss of Consciousness Is an Emergency

Confusion, unusual behaviour, seizures or loss of consciousness after heat exposure may indicate heatstroke. Call for emergency help immediately.

Someone with heatstroke may have dry skin or may still be sweating. Sweating does not rule it out. 

In South Africa, call 112 from a cellphone or 10177 for an ambulance. Give your exact location and describe the person’s symptoms. 

While help is coming, move them somewhere cooler, remove unnecessary outer clothing and begin cooling their skin with water, wet towels and fanning. Stay with them and follow the emergency operator’s instructions. 

Who Needs Extra Care?

The South African Medical Research Council highlights babies, young children, older people, pregnant women and people taking chronic medication among those needing particular protection.

Outdoor workers and commuters spending long periods in hot vehicles can also face greater exposure.

Heat can worsen existing heart, lung and kidney conditions. If you have a prescribed fluid restriction, ask your healthcare provider how to manage hot weather rather than changing your fluid intake yourself. 

Make Hot Days Easier to Manage

A few preparations can help reduce exposure:

• Move strenuous activities to cooler hours. Limit demanding outdoor activity during peak heat, particularly between 11:00 and 15:00.
• Keep safe drinking water accessible and drink regularly.
• Wear lightweight, loose-fitting clothing.
• Never leave children, dependent adults or pets alone in parked vehicles, even briefly.
• Shade sunny windows during the day. Ventilate when the outside air is cooler, and it is safe to do so.
• Check on someone living alone, especially an older relative or neighbour who may need help keeping cool. 

Take Symptoms Seriously, Early

Permit yourself to stop a task when the heat makes you feel unwell. If someone nearby becomes confused or loses consciousness, call for help and start cooling them immediately.