How to identify and treat heat-related illnesses: Heat cramps, exhaustion and heatstroke

As temperatures soar across India, many of us are still stepping out for evening walks, cricket matches, gym sessions, street-food runs, or long commutes in the heat. But with intense heatwaves and rising humidity becoming increasingly common, even a normal day outdoors can quickly leave your body struggling to cope.

Understanding the subtle shifts in how you feel during a hot day can mean the difference between a minor setback and a medical emergency.

The tricky part is that heat exhaustion and heatstroke rarely arrive dramatically. They usually begin with subtle symptoms people brush off as “just the heat.”

More from Lifestyle

Heat cramps: The first warning sign

Heat illness often starts with heat cramps. If you suddenly feel painful muscle spasms in your legs, stomach, or arms after spending too much time outdoors, your body may already be struggling with dehydration and salt loss from excessive sweating. You might also notice your skin feeling flushed and sweaty, alongside unusual fatigue or thirst.

Thankfully, this stage is usually manageable if you react quickly. Move somewhere cool or shaded, rest your body, gently stretch the affected muscles, and slowly sip water or an electrolyte drink to help replace lost fluids and salt.

Heat exhaustion: When your body starts struggling

If those early warning signs are ignored, the situation can escalate into heat exhaustion. This happens when your body loses so much water and salt that it can no longer cool itself properly.

At this point, symptoms tend to feel much more overwhelming. Many people suddenly feel weak, dizzy, anxious, or unable to focus. Headaches, nausea, vomiting, clammy skin, and a rapid heartbeat are also common.

Many people describe heat exhaustion as feeling like their body has suddenly “crashed.”

If this happens, it is important to get indoors or into the shade immediately. Remove extra layers of clothing, cool the skin with damp towels or a fan, and slowly drink water or electrolyte-rich sports drinks.

If symptoms continue for more than half an hour or if the person is unable to keep fluids down, medical attention is necessary.

Heatstroke: A medical emergency

The most dangerous stage is heatstroke, which is a genuine medical emergency. This occurs when the body completely loses its ability to regulate temperature.

Unlike heat exhaustion, where the skin is usually sweaty and clammy, someone experiencing heat stroke often has hot, red, dry skin and may seem confused, agitated, or disoriented.

In severe cases, heatstroke can lead to seizures, slurred speech, or even loss of consciousness.

If you suspect heatstroke, call emergency services immediately. While waiting for help, move the person to a cooler place, pour cool water over their skin, and place ice packs around the neck, armpits, and groin to help lower their body temperature as quickly as possible.

How to protect yourself during extreme heat

The good news is that heat-related illnesses are largely preventable with a few simple habits. Staying hydrated throughout the day is one of the most important things you can do during extreme heat, especially if you are spending long hours outdoors or exercising.

Wearing loose, lightweight clothing, avoiding peak afternoon sun, taking breaks in shaded areas, and limiting alcohol or caffeine during very hot weather can also make a major difference.

Most importantly, listen to your body. Feeling “off” in extreme heat is not something to ignore or push through. Heat-related illnesses can worsen surprisingly quickly, especially during humid weather and heatwaves.