Feeling woozy? It might be heat stroke.

High temperatures may be the norm for native Houstonians, but newcomers to the region may be shocked by how hot it can be year-round. An expert with Baylor College of Medicine provides tips for acclimating to the heat, as well as reminders on how to stay cool for those who may be accustomed to the heat. 

“When faced with hot weather, your hypothalamus, the gland in your brain that regulates body temperature, sends signals to various bodily functions to begin cooling yourself down,” said Dr. Sara Andrabi, assistant professor in the Henry J.N. Taub Department of Emergency Medicine at Baylor. “Your blood vessels will dilate to dissipate heat, and of course you'll start sweating.” 

Acclimating to intense heat begins with a change in wardrobe. When possible, wear light-colored, loose-fitting clothing made from breathable fabrics like cotton or moisture-wicking materials. Wear wide-brimmed hats to prevent sunburn, which can cause a person to dehydrate quicker.

Sunscreen with a sun protection factor (SPF) of at least 30 should be regularly applied if you are spending any amount of time outdoors. Plan your daily activities to take place in the earlier or later hours of the day when the sunlight is less intense, Andrabi said. If you must go out during peak sunlight hours, be sure you have access to shaded or air-conditioned areas. Hydration is also key to keeping safe during high temperatures, so sugary and alcoholic drinks should be avoided, especially if you are spending time in direct sunlight. 

If you begin to feel overheated, you can employ a few techniques to cool the body down. Drinking cold water will help you cool down from the inside out and can be supplemented by placing cold towels on your neck and forehead. If available, a cool shower can also cool the body in an efficient and effective way. In an emergency, doctors will place ice packs across the body of a person experiencing heat stroke and can intravenously administer fluids to bring the body temperature down, Andrabi said. 

High humidity levels pose additional dangers. When temperature and humidity are simultaneously high, sweat cannot evaporate off the skin, negating one of the body’s biggest tools in temperature regulation. Airflow can encourage evaporation, so portable or handheld fans can help in high humidity. However, the best option is to move to an air-conditioned location or a place with lower humidity. 

Symptoms of heat illness become life-threatening if they are not addressed, Andrabi warned. Sweating, dehydration, dizziness, nausea or vomiting and bodily cramps are signs of your body telling you it needs to cool down. If left unchecked, a person may experience heat stroke: the body’s temperature rises rapidly above 104 degrees Fahrenheit, can no longer control its temperature and is unable to cool down. During a heat stroke, it is possible to lose consciousness or experience a seizure. This is an emergency and requires immediate medical attention.  

“Because everyone’s bodies are different, it is difficult to provide a blanket rule for how much sun is too much sun,” Andrabi said. “Consider what your tolerances are and what kinds of medications you are on that might worsen the effects of heat-related illnesses. I always encourage having a buddy if you’re going to spend a lot of time in the sun as they might recognize symptoms of heat illness before you recognize it in yourself.”

Lastly, Andrabi reminds caregivers to never leave children or pets unattended in a car for any amount of time, even with the air conditioning on or the windows rolled down. “People may think, ‘Oh, it’s just five or ten minutes,’ but we hear of cases of heat stroke or death every year when they are left in an unattended vehicle during summer,” she said.