Heat Illness Recognition, Prevention, and Treatment

Written By Aaron Cox

Working outdoors or in unventilated conditions poses significant risks of heat-related illnesses due to prolonged exposure to high temperatures and physical exertion. This article outlines four common heat-related conditions—sunburns, heat cramps, heat exhaustion, and heat stroke—detailing their symptoms, treatment, and prevention strategies to ensure worker safety.

Sunburns

Sunburns are the most common heat related illness, which occurs when your skin is over-exposed to the sun (UV-rays), and are quite preventable with a few simple measures.  Some people are more susceptible to these rays, and burn “faster” than others, but it’s important to realize that all people, regardless of skin pigmentation, can get burned.

Symptoms include

  • Red, painful, or tender skin

  • Warmth at the affected area

  • Blisters in severe cases

Treatment

  • Immediate Action: Move to a shaded or indoor area, or don breathable clothing/covering to prevent further exposure.

  • Cool the Skin: Apply cool, damp cloths or take a cool shower to reduce skin temperature.

  • Moisturize: Apply Aloe Vera liberally over the affected area.  Avoid petroleum-based products, as they trap heat.

  • Hydrate: Drink water to support skin recovery.

  • Pain Relief: Take over-the-counter pain relievers like ibuprofen or aspirin if needed.

  • Avoid Further Damage: Protect the skin from additional sun exposure until healed.

  • If you have large blisters (2nd Degree burn), you may need to seek professional help. (Typically an urgent care, as blisters are rarely an emergency).

Heat Cramps

Heat cramps are painful muscle spasms caused by electrolyte imbalances from sweating. 

Symptoms include

  • Muscle cramps, often in the legs, arms, or abdomen

  • Moist skin from heavy sweating

  • Fatigue or discomfort during physical activity

Treatment

  • Rest: Stop physical activity and sit in a cool, shaded area.

  • Rehydrate: Drink water or an electrolyte-rich sports drink to replenish lost fluids and salts.  This is absolutely essential.

  • Stretch and Massage: Gently stretch and massage the affected muscles to relieve spasms.

  • Monitor: If cramps persist beyond an hour or worsen, seek medical attention.

Heat Exhaustion

Heat exhaustion results from excessive heat and dehydration, impairing the body’s ability to cool itself. 

Symptoms include

  • Heavy sweating followed by

  • Weakness, fatigue, or dizziness

  • Nausea, vomiting, or headache

  • Cool, moist skin despite heat

  • Rapid, weak pulse

  • Fainting or near-fainting

Treatment

  • Rest: Lie down with legs slightly elevated to improve blood flow to your head.

  • Hydrate: Sip cool water or electrolyte drinks slowly, avoiding large gulps to prevent nausea.

  • Cool the Body: Immediately relocate to a shaded or air-conditioned environment.  Apply cool, wet fabric to the skin, use fans, or take a cool shower.

  • Medical Attention:  Heat Exhaustion can be very serious.  If symptoms persist for more than 30 minutes or worsen, seek emergency medical care.

Heat Stroke

Heat stroke is a life-threatening condition where the body’s core temperature exceeds 104°F (40°C) and requires immediate attention.

Symptoms include

  • High body temperature (above 104°F)

  • Hot, dry skin or profuse sweating (though usually the skin is dry due to dehydration)

  • Confusion, irritability, or delirium

  • Rapid, strong pulse

  • Seizures or unconsciousness

  • Severe headache or nausea

Treatment

  • Call 911: Heat stroke is a medical emergency requiring immediate professional intervention.

  • Cool Immediately: Move the person to a shaded or cool area and apply ice packs, cold water, or wet cloths to the neck, armpits, and groin to lower body temperature.

  • Monitor Breathing: Ensure the person is breathing and has a pulse; perform CPR if necessary.

  • Do Not Give Fluids: Avoid giving water or food if the person is unconscious or disoriented.

  • Stay Until Help Arrives: Continue cooling efforts until medical professionals take over.

Prevention

An ounce of prevention is worth more than a pound of cure.  Prevention of heat illness can be challenging depending on the work-site situation, but implementing a few pro-active strategies can save everyone a lot of worry, pain, and discomfort.

  • Limiting your time in the sun is also a priority, but in many cases, this is not an option.  Remember, burns can occur even in overcast skies.  If possible, perform outdoor tasks in the early morning or late afternoon to minimize exposure.

  • Protective Clothing is another simple and effective protective measure.  Wear loose, lightweight, light-colored, long-sleeved shirts, wide-brimmed hats, and UV-protective sunglasses.

  • Sunscreen is the easiest and most effective method to protect against sunburn.  Apply broad-spectrum sunscreen with at least SPF 30 to exposed skin, reapplying every two hours or after sweating.  

  • Hydration is key. Ensure regular fluid intake by consuming water or electrolyte sports drinks, aiming for 8 ounces every 15–20 minutes, even if you’re not thirsty, with a goal of 24–32 ounces per hour during heavy work.  Snacks such as fruits or even candy can be useful in replacing spent nutrients.

  • Rest Breaks. Schedule frequent breaks in shaded or air-conditioned areas. 

  • Work Scheduling: Limit heavy tasks during peak heat hours, using a buddy system to monitor for symptoms.

  • Training: Educate workers on recognizing early signs of heat exhaustion and taking prompt action.

  • Heat Index Monitoring: Check weather forecasts and avoid strenuous work when the heat index exceeds 103°F.

  • Work-Rest Cycles: Implement mandatory rest breaks based on heat index levels, such as 15 minutes per hour in extreme heat.

  • Emergency Plans: Develop and train workers on heat stroke response protocols, 

  • If you are an employer, you may want to provide shaded rest areas, portable water stations, and cooling fans or misting systems.

  • Worker Education: Train workers annually on heat illness symptoms, prevention, and emergency procedures, including access to emergency contacts and cooling stations.

  • Supervisory Oversight: Assign supervisors to monitor workers for signs of heat stress and enforce hydration and break schedules.

  • Health Screening: Encourage workers to disclose medical conditions or medications that may increase heat sensitivity.

Conclusion

Heat-related illnesses pose serious risks for construction workers, but proactive measures can significantly reduce these dangers.  Remember, a few small breaks in the day is far more productive than an injured or compromised employee who is unable to work at all.  By recognizing symptoms early, administering prompt treatment, and implementing robust prevention strategies, employers and workers can create a safer work environment. Prioritizing hydration, rest, and education ensures that construction teams remain healthy and productive, even in challenging outdoor conditions. 

Aaron Cox