Keeping Cool: Recognizing & Preventing Heat Stroke Before It Happens

Summer brings sunshine, beach days, barbecues—and a real risk of heat-related illnesses if we're not mindful. As a nurse coach, I’m all about helping you tune into your body’s whispers before they turn into shouts. Heat stroke is serious, but the good news is—it’s preventable.

**I HAVE HAD THIS AND ITS NO JOKE**🥵

Let’s walk through the signs and then talk about how to stay safe while still soaking up the joy this season offers.

---What Is Heat Stroke, Exactly?---

Heat stroke is the most severe form of heat illness. It happens when the body overheats and can’t cool itself down. Your internal temp rises above 104°F, and that’s where things can get dangerous—fast.

---Signs of Heat Stroke to Watch For---

Your body will try to get your attention. The key is listening.

• Hot, red, dry, or damp skin – You may stop sweating even though you’re overheating.High body temperature (104°F or higher) – This is a medical emergency.
• Rapid pulse – Your heart works harder to cool you down.
• Confusion or slurred speech – This is your brain signaling distress.
• Dizziness or fainting – Your blood pressure may drop suddenly.
• Nausea or vomiting – Your body is rejecting the stress of overheating.
• Headache or pounding head – This can come on quickly and sharply.
• Muscle weakness or cramps – Especially if you’re also dehydrated.

If you or someone you’re with is showing these signs—act immediately. Call 911 and try to cool the person down while help is on the way (ice packs, shade, cool water).

--How to Prevent Heat Stroke---

This is where your intentional living comes in—being proactive with your energy, your movement, and your choices.

1. ✅ Hydrate like it’s your job. Water first, often, and always. Add electrolytes if you’re sweating a lot or out in the sun for long stretches.
2. ✅ Dress light and loose breathable fabrics. Light colors. Your body needs to release heat—not trap it.
3. ✅ Avoid the hottest parts of the day (10am–4pm). Morning walks or evening workouts are kinder to your system.
4. ✅ Pace yourselfYou can be active and still mindful. Take breaks. Rest in shade. Listen to your body.
5. ✅ Keep an eye on others. Children, elderly adults, and those with chronic conditions are more at risk. Notice the cues. Ask how they’re feeling.
6. ✅ Know your meds. Some medications (like diuretics, heart meds, or stimulants) can increase your risk of heat illness. Talk to your provider if unsure.

---Listen First. Push Later---

Your body is wise. It’s not trying to slow you down to be annoying—it’s trying to protect you.

As a nurse coach, I invite you to see prevention as empowerment. Summer is beautiful, but it’s also intense. The same sun that brings joy can also bring harm if we’re not present and prepared.So go enjoy that lake day. Dance at that festival. Take the hike.Just bring water, wear a hat, and trust your inner thermostat.

—Say YES to YOU—even when that means sitting in the shade. ☀️💛