Triple-digit temperatures aren't groundbreaking news in Arizona. But even when you’re prepared, heat sickness can sneak up on you.
"Many people think heat-related illness happens all at once, but it often develops gradually over several days," says Michael Ravelo, MD, chief medical officer for HonorHealth Urgent Care. "It can happen when it’s cloudy, or even inside your home if your cooling system isn’t working properly."
Luckily, your body sends signals that it's struggling with extreme temperatures — giving you time to take steps to cool down before it becomes an emergency. Here's what the most common symptoms might mean and when it's time to seek medical care.
“I have a pounding headache.”
It could be: Heat stress or early heat exhaustion
Heat and dehydration can reduce blood flow to your brain, triggering headaches that often get worse the longer you're outside. "Headaches are one of the earliest warning signs we see," Dr. Ravelo says. "Don't ignore them or try to power through."
What to do:
- Move into air conditioning or shade immediately.
- Drink cool water or an electrolyte drink.
- Loosen or remove excess clothing.
- Rest until you feel better.
Staying hydrated is one of the best ways to avoid heat-related headaches and other symptoms. "Arizona's low humidity can make dehydration less noticeable because sweat evaporates quickly. Many people don't realize how much fluid they're losing until symptoms develop," Dr. Ravelo adds.
If your headache doesn't improve or it's accompanied by confusion, vomiting or fainting, visit an HonorHealth Urgent Care right away.
“I'm dizzy or lightheaded.”
It could be: Heat exhaustion or heat syncope
When your body loses too much water and salt through sweat, your blood pressure can drop, leaving you feeling dizzy and weak. With heat syncope, your blood vessels widen to shed heat, causing you to pass out.
What to do:
- Sit or lie down immediately.
- Elevate your legs if possible.
- Sip cool fluids slowly.
- Avoid returning to the heat for the rest of the day.
"If your symptoms don't improve after cooling down and hydrating, it's time to be evaluated," says Dr. Ravelo. "Heat exhaustion can worsen quickly."
If you faint or have trouble staying awake and your symptoms continue despite cooling off, have someone take you to a nearby urgent care or emergency room.
“My muscles keep cramping.”
It could be: Dehydration/heat cramps
Those painful spasms in your legs, arms or stomach are your muscles asking for fluids and electrolytes.
What to do:
- Stop exercising.
- Stretch the muscles gently.
- Replace fluids and electrolytes.
- Wait until the cramps are completely gone before returning to activity.
If cramps last longer than an hour despite rest and hydration, seek medical evaluation at urgent care.
“I'm exhausted, even though I haven’t done much.”
It could be: Heat exhaustion
Extreme fatigue is one of the most overlooked signs that your body is struggling to regulate its temperature. Other symptoms may include:
- Heavy sweating
- Cool, clammy skin
- Nausea
- Weakness
- Fast heartbeat
"Heat exhaustion doesn't always happen after strenuous exercise," Dr. Ravelo notes. "Even everyday activities can become too much when temperatures are extreme."
What to do: Think of this as your body's "check engine" light. Move to a cool environment, hydrate and rest. If symptoms don't improve within 30 minutes, it’s time for urgent care.
"I feel nauseated."
It could be: Heat exhaustion
As your body works overtime to cool itself, digestion can slow down, leading to nausea or throwing up.
What to do: Rest in a cool place and sip water slowly until you feel better. If you're vomiting repeatedly or can't keep fluids down, head to urgent care.
“I’m confused and not acting like myself.”
It could be: Heat stroke, a life-threatening emergency.
Heat stroke typically occurs when your body temperature reaches 104°F (40°C) or higher and is accompanied by confusion, altered mental status, seizures or loss of consciousness.
What to do: Call 911 immediately.
While waiting for emergency responders:
- Move to shade or air conditioning.
- Remove extra clothing.
- Apply cool, wet towels or ice packs to the neck, armpits and groin.
"Heat stroke is a true medical emergency," Dr. Ravelo says. "Once your body loses the ability to regulate its temperature, immediate treatment is critical."
Stay one step ahead of the heat
Heat illness rarely starts with a dramatic emergency. More often, it begins with subtle symptoms that are easy to dismiss.
"The earlier you recognize the signs, the easier it is to prevent a serious emergency," Dr. Ravelo says. "Stay hydrated, take breaks in the shade or air conditioning, and listen to what your body is telling you."
Knowing when to slow down and when to seek medical attention is the key to staying safe in the Arizona sun.