Staying safe in the heat: a family guide to heat exhaustion and heat stroke

Whether you are picnicking in the park, exploring nature trails, or just enjoying a sunny garden day, warm weather brings joy – but can also pose risk. Knowing how to recognise and respond to heat exhaustion and heat stroke can make all the difference. 

What is Heat Exhaustion? 

Heat exhaustion happens when your body gets too hot. The body can lose too much water and salt through sweating. It’s common during heatwaves or after intense activity in hot weather – and it can sneak up on anyone. Heat exhaustion is not a medical emergency if it is recognised and treated quickly, and symptoms improve. Left untreated, heat exhaustion can become heat stroke. Signs to watch out for: 

• Headache 

• Feeling dizzy

• Nausea or loss of appetite

• Pale, clammy skin with sweating

• Muscle cramps

• Fast breathing 

• Feeling weak, tired or irritable 

What to do:

1. Move the person to a cool, shaded place

2. Help them lie down and raise their legs slightly If they are feeling dizzy

3. Offer cool water or a sports drink

4. Cool their skin with a damp cloth, spray, or a fan

5. Stay with them – they should feel better within 30 minutes

What is Heat Stroke?

Heat Stroke is a medical emergency. It happens when the body’s temperature regulation fails, and the core temperature rises dangerously – often above 40°C.

Serious symptoms:

• Hot, dry skin (no sweating)

• Confusion and agitation

• Seizures

• Loss of consciousness (passing out)

• Rapid heartrate or breathing

• Vomiting

What to do: Just like with heat exhaustion, you should attempt to cool the person. If signs of Heat Stroke appear this is a medical emergency. You must now also call 999 and follow their instructions 

If the person becomes unresponsive, place them on their side into the recovery position. 

Preventing heat exhaustion and heat stroke

• Stay hydrated: Offer water regularly – little and often is best

• Dress smart: Light, loose clothing and wide-brimmed hats

• Avoid peak sun: Limit time in direct sunlight between 11am and 3pm

• Use sunscreen: SPF 30+ and reapply often

• Check in: Keep an eye on children, older adults and pets

For little ones under 6 months

Remember, exclusively breastfed babies do not need any water until they've started eating solid foods. During hot weather they may want to breastfeed more than usual.

Formula fed babies under 6 months of age may need small sips of cooled boiled water during hot weather as well as their usual milk feeds.

For more first aid and medical advice and tips, subscribe to Mini First Aid weekly newsletter– it could just save a life.

Lastly, if you're unsure about what to do and want to speak to an safety expert, Mini first aid provides a 2 hour Baby and Child First Aid class that covers choking, burns, bleeding, CPR and meningitis awareness. It gives parents the skills and confidence to deal with a first aid emergency. As we always say at Mini First Aid, it's better to know it and not need it, than need it and not know it. You can find out more here.

Did you know we run regular 2 hour baby and child first aid classes across Nottinghamshire and Derbyshire? Find out more at www.minifirstaid.co.uk or email maria@minifirstaid.co.uk

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