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Avoiding Heat Exhaustion and Staying Hydrated

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By Coronado Health Direct Primary Care

As summer temperatures rise across the Las Vegas valley, so does the risk of heat-related illnesses. While sunny days bring opportunities for outdoor fun and increased physical activity, they also pose serious health challenges if you are not properly prepared. At Coronado Health Direct Primary Care, we are committed to helping you and your family stay safe, healthy, and informed throughout the warmest months of the year.

In this blog, we will explore the signs of heat exhaustion, how it differs from heatstroke, the importance of hydration, and practical steps you can take to protect your body from overheating in the Nevada sun.

Understanding Heat Exhaustion

Heat exhaustion occurs when your body overheats due to prolonged exposure to high temperatures, especially when combined with physical activity and inadequate fluid intake. It is part of a spectrum of heat-related illnesses, starting with heat cramps and potentially progressing to heatstroke, which is a medical emergency.

Common Symptoms of Heat Exhaustion:

  • Heavy sweating
  • Cold, pale, or clammy skin
  • Weakness or fatigue
  • Dizziness or fainting
  • Nausea or vomiting
  • Muscle cramps
  • Rapid pulse
  • Headache

If left untreated, heat exhaustion can progress to heatstroke, which can damage the brain, heart, kidneys, and muscles. Heatstroke requires immediate medical attention.

Who Is at Risk?

While anyone can develop heat exhaustion, certain individuals are more vulnerable, including:

  • Older adults (especially over age 65)
  • Children and infants
  • People with chronic illnesses (such as heart disease, diabetes, or obesity)
  • Outdoor workers or athletes engaging in prolonged physical activity
  • Those taking certain medications, including diuretics, beta-blockers, and antihistamines

Understanding your personal risk factors is a key part of staying well during the summer. Our team at Coronado Health Direct Primary Care can help you review your medications, chronic conditions, and lifestyle to make sure you are prepared.

What To Do If You Experience Heat Exhaustion

If you or someone near you is showing signs of heat exhaustion, it is important to act quickly:

  1. Move to a cooler location – Get out of the sun and into a shaded or air-conditioned space.
  2. Loosen clothing – Remove or loosen tight or heavy clothing.
  3. Apply cool cloths – Place wet, cool cloths on the skin or take a cool shower or bath.
  4. Hydrate – Sip water slowly. Avoid caffeine and alcohol, which can worsen dehydration.
  5. Rest – Stop physical activity and allow the body to cool down.

If symptoms do not improve within an hour, or if they worsen, seek medical care immediately. Heat exhaustion can escalate quickly, and early intervention is key.

The Importance of Hydration

Staying hydrated is one of the most effective ways to prevent heat exhaustion. Your body depends on water to regulate temperature, remove waste, lubricate joints, and keep cells functioning.

During summer months, especially in desert climates like Henderson and Las Vegas, your body loses more water through sweat. Replacing that lost fluid is critical.

Signs of Dehydration:

  • Thirst
  • Dry mouth or lips
  • Dark yellow urine or infrequent urination
  • Fatigue
  • Dizziness or confusion
  • Headaches
  • Dry skin

If you notice these symptoms, increase your fluid intake and rest in a cool environment.

How Much Water Do You Really Need?

While recommendations vary based on age, weight, activity level, and climate, a general rule of thumb is to aim for:

  • Women: About 9 cups (2.2 liters) of fluids daily
  • Men: About 13 cups (3 liters) of fluids daily

However, in extreme heat or with increased physical activity, you may need significantly more.

Pro tip: Do not wait until you are thirsty. By the time thirst kicks in, you may already be mildly dehydrated. Instead, sip water consistently throughout the day.

Hydration Tips That Work

  1. Carry a water bottle with you everywhere. Make it a habit to sip regularly.
  2. Flavor your water with lemon, cucumber, or mint to make it more appealing.
  3. Eat water-rich foods like watermelon, cucumber, oranges, and strawberries.
  4. Avoid sugary drinks, sodas, and energy drinks. These can dehydrate rather than hydrate.
  5. Monitor urine color as a simple hydration gauge. Pale yellow means you are likely hydrated.

At Coronado Health, we encourage all our patients to make hydration a conscious daily habit—just like brushing your teeth or taking medications.

Sun Safety Beyond Hydration

In addition to drinking water, follow these steps to protect your body from overheating:

Time Your Activities

Plan outdoor activities for early morning or late evening, when temperatures are cooler. Avoid strenuous activities between 10 AM and 4 PM, which is when the sun is strongest.

Dress for the Heat

Choose lightweight, loose-fitting, and light-colored clothing. Breathable fabrics like cotton or moisture-wicking athletic wear can help keep your body cool.

Use Sunscreen

Apply a broad-spectrum sunscreen with at least SPF 30 every two hours, and after sweating or swimming. Sunburn reduces your body’s ability to cool itself and increases the risk of dehydration.

Seek Shade

Whenever possible, stay in shaded areas. Umbrellas, wide-brimmed hats, and sunglasses offer extra protection.

Cool Down Periodically

If you are outdoors for extended periods, take breaks in air-conditioned spaces or use cooling towels and portable fans.

Special Considerations for Children and Older Adults

Children’s bodies heat up faster and cool down more slowly than adults, putting them at higher risk. Make sure they drink water frequently and take breaks from play.

Older adults may not feel thirsty or notice signs of dehydration as quickly. Encourage regular water intake and check in on elderly loved ones frequently during heat waves.

The Role of Direct Primary Care in Summer Wellness

One of the benefits of being a Coronado Health Direct Primary Care member is that you have easy access to your provider when health concerns arise—even when they are heat-related.

Whether you are experiencing symptoms of dehydration, need medication guidance, or want to develop a personalized summer wellness plan, our team is here to support you.

We also offer in-office and virtual visits, making it convenient to get care whether you are home or traveling this summer.

Takeaway: Summer Should Be Enjoyable, Not Risky

The desert heat in Southern Nevada is no joke. With temperatures regularly exceeding 100 degrees, the risks of heat exhaustion and dehydration are real. But with the right habits and awareness, you can enjoy the sunshine safely.

Quick Recap:

  • Know the signs of heat exhaustion and act fast.
  • Stay consistently hydrated, even when you are not thirsty.
  • Plan your day around the sun and take breaks in cool environments.
  • Check on vulnerable loved ones.
  • Reach out to your Coronado Health provider if something feels off.

Summer is a time for connection, relaxation, and exploration. Don’t let a preventable illness put a pause on your plans. Take care of your body, and let us help you stay on track with your health goals all year long!

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