Exposure to abnormal or prolonged amounts of heat and humidity without relief or adequate fluid intake can cause various types of heat-related illness. Children and teens adjust more slowly than adults do to changes in environmental heat. They also produce more heat with activity than adults, and sweat less. Sweating is one of the body's normal cooling mechanisms. Children and teens often do not think to rest when having fun and may not drink enough fluids when playing, exercising, or participating in sports.
Children and teens with chronic health problems, or those who take certain medicines, may be more susceptible to heat-related illnesses. Children and teens who are overweight or wear heavy clothing during exertion, such as marching band or football uniforms, are also more susceptible.
There are 3 types of heat-related illnesses:
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Heat cramps
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Heat exhaustion
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Heat stroke
What are heat cramps?
Heat cramps are the mildest form of heat illness and consist of painful muscle cramps and spasms that occur during or after intense exercise and sweating in high heat.
What is heat exhaustion?
Heat exhaustion is more severe than heat cramps and results from a loss of water and salt in the body. It occurs in conditions of extreme heat and excessive sweating without adequate fluid and salt replacement. Heat exhaustion occurs when the body is unable to cool itself properly and, if left untreated, can progress to heat stroke.
What is heat stroke?
Heat stroke, the most severe form of heat illness, occurs when the body's heat-regulating system is overwhelmed by excessive heat. It is a life-threatening emergency and requires immediate medical attention.
Symptoms and first-aid measures for heat injuries
The following chart contains the most common symptoms of heat-related illness. Specific treatment will be determined by your child's doctor and may include some, or more, of the following:
| Heat cramps |
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| Heat exhaustion |
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| Heat stroke |
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How can heat stroke be prevented?
Some general guidelines to help protect your child from heat-related illnesses include the following:
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Drink plenty of fluids during vigorous or outdoor activities (including sunbathing), especially on hot days. Drinks of choice include water and sports drinks; avoid alcohol and fluids with caffeine, such as tea, coffee, and cola, as these can lead to dehydration.
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Make sure your child dresses in light colored, lightweight, tightly-woven, loose-fitting clothing on hot days.
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Schedule vigorous activity and sports for cooler times of the day. Take rest periods in shady or cool areas.
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Makes sure your child is protected from the sun and wears a hat and sunglasses, and uses an umbrella. Use a sunscreen that is at least SPF (sun protection factor) 15.
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Increase time spent outdoors gradually to get your child's body used to the heat.
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Teach children to take frequent drink breaks and "wet down" or mist themselves with a spray bottle to avoid becoming overheated.
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Try to spend as much time indoors as possible on very hot and humid days.
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Teach your child to warm-up and cool-down before and after exercising.
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If your child has a medical condition or is taking medicine, consult his or her doctor for further advice for preventing heat-related illnesses.
Heat cramps are painful, brief muscle spasms that occur with exercise or strenuous work, especially in a hot environment. Cramps are felt in the muscles of the legs, arms, back, or abdomen that are fatigued by heavy work.
These cramps result from a loss of fluid (dehydration) and electrolytes (essential minerals, such as sodium, potassium, calcium, and magnesium) from excessive sweating. Other factors may contribute, such as fatigue and changes in how the nerves control muscles.
When you sweat during intense workouts and in high temperatures, your body loses nutrients in the form of electrolytes. Sweat contains a large amount of sodium and other nutrients that help regulate muscle contractions.
If these nutrients are lost more quickly than they are replenished, cramps can result. Cramping is one of the first signs your body can’t handle the heat.
This article discusses the symptoms, treatment, and prevention of heat cramps.
Heat cramps typically develop after exercise or other strenuous physical activity rather than from just being at rest in the heat. They can occur with exercise even if the temperature is mild or even cool.
Heat cramps are the mildest form of heat-related illnesses, which also include heat exhaustion and heatstroke. Heat-related illnesses can be classified as mild or severe. Common symptoms of heat cramps include:
- Heavy sweating (during intense exercise or prolonged exposure to high heat)
- Muscle pain or spasms (especially in the legs)
- Flushed, moist skin
If a person ceases activity, heat cramps usually start to improve within 30 minutes to an hour, sometimes longer. They may also come and go intermittently.
In some cases, heat cramps lead to severe heat-related illnesses, such as heat exhaustion and heatstroke. Heat exhaustion occurs when there is a significant loss of fluid and electrolytes due to prolonged exposure to extreme heat.
If heat exhaustion is left untreated, it can result in heatstroke, which is a potentially fatal condition that occurs when your internal body temperature reaches over 104 degrees.
Heat exhaustion is a serious condition characterized by heat cramps, muscle weakness, headache, dizziness, nausea and vomiting, and even fainting. If left untreated, heat exhaustion can develop into a fatal heat stroke, in which the core body temperature reaches over 104 degrees.
In general, treatments for heat cramps can be managed at home. They include:
- Find a cool place and rest: Move to a cool place indoors and rest. Temporarily stop all strenuous physical work or exercise outdoors, especially during the summer when temperatures are high. Do not start further activity until the cramps have gone away.
- Replenish fluid and electrolytes: Drink plenty of water and sports drinks or rehydration drinks that also replenish electrolytes. Eating potassium- or magnesium-rich foods may also help. These include bananas, sweet potatoes, beans/legumes, and avocados.
- Elevate the legs: Lie down and prop your legs up.
- Stretch and massage cramped muscles: Simple exercises can help relieve muscle fibers. Stretch or rub tense muscles slowly and gently to relieve uncontrollable muscle contractions and reduce pain. Regularly stretching cramped muscles can also prevent new ones from developing.
It is easier to prevent heat illness than to treat it once symptoms develop. To minimize your risk of developing heat cramps, it's important to stay hydrated.
Do not drink alcohol or beverages with caffeine before exercising since they increase the rate of dehydration. Drink plenty of fluids before and during exercise and replace lost electrolytes such as sodium, potassium, and magnesium with food or a sports drink.
Staying hydrated helps, but it's also important to guard against overheating:
- Avoid exercising or working during the hottest time of day: If you regularly exercise, do so closer to sunrise or sunset, especially during the summer.
- Acclimatize to heat: If you are going to exercise in hot weather, acclimate to the heat for about a week before starting intense exercise.
- Wear loose, light-colored clothing: Clothing that is lightweight and fits loosely is recommended. You can also invest in clothes that wick moisture from your skin to the outer layer of the clothing, where it can evaporate more easily. Brands like COOLMAX, Drymax, Smartwool, and polypropylene all have this property.
If you have developed a heat-related illness, you may experience serious health complications that require immediate medical attention.
Potential complications of heat-related illness include:
- Light-headedness or fainting (syncope) can occur if you are severely dehydrated or if there is reduced blood flow to the brain
- Rhabdomyolysis (the breakdown of skeletal muscle) produces dark, tea-colored urine from an increase in myoglobin (muscle protein) release. Symptoms can include irregular heartbeat, muscle pain, vomiting, and kidney failure.
- Acute liver failure is a rare condition in which your liver loses its ability to work properly by removing waste products from your blood. When the liver does not function as it should, your risk of developing bacterial or fungal infections that can lead to death increases.
- Cardiac arrhythmias are conditions in which the heart beats either too fast (tachycardia), too slowly (bradycardia), or with an abnormal pattern or rhythm.
- Coma is an extended period of unconsciousness.
People 65 and older are at a higher risk of heat illness than younger people, even if they are not exercising. This may be due to serious medical conditions such as heart disease, the medications they are taking (especially those for insomnia, poor circulation, or depression), and a lack of air-conditioning in their homes.
If your heat cramps do not improve within an hour of treatment or if your symptoms worsen (headache, dizziness, vomiting and nausea, fainting or a high temperature that's greater than 104 degrees), seek immediate medical attention.
People who are on a low-sodium diet or who have heart problems should seek medical attention whenever they develop heat cramps.
In severe cases, your healthcare provider will quickly assess your symptoms, take a medical history, and determine the appropriate amount of intravenous (IV) fluids to treat your condition. Adequate rest is also essential to make a full recovery.
Heat cramps are painful, brief muscle spasms that occur during intense exercise or physical labor, especially during hot conditions. They occur in the muscles of the legs, arms, back, or abdomen that are fatigued by heavy work.
There are several home remedies that can treat heat cramps, such as replenishing fluid and electrolytes and stretching cramped muscles to relieve pain.
While heat cramps are the mildest form of heat-related illnesses, if left untreated, they may progress to more serious conditions, including heat exhaustion and heatstroke.
With appropriate, timely treatment, you can fully recover from heat cramps through home remedies. It is important to recognize symptoms of heat exhaustion and learn the steps to cool down, as these can prevent the onset of heatstroke. If left untreated, heatstroke can result in serious complications or death.
Do not dismiss signs and symptoms of heat cramps, even if they are mild. Monitor your symptoms and be sure to seek immediate medical attention if your condition does not improve or becomes worse. Getting adequate rest and fluids can also expedite the recovery process.
Frequently Asked Questions
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What are the symptoms of heat cramps?
Common symptoms of heat cramps include heavy sweating (during intense exercise or prolonged exposure to high heat), muscle pain or spasms (especially in the legs), and flushed, moist skin.
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How long do heat cramps last?
In most people, symptoms of heat cramps will start to improve within 30 minutes to an hour, sometimes longer. They may also come and go intermittently. Taking early action can reduce their severity and prevent progression into a more serious condition, which would require immediate medical attention.
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What are the signs of heat exhaustion?
If left untreated, heat cramps may progress to heat exhaustion. Common signs and symptoms of heat exhaustion include heat cramps, muscle weakness, headache, dizziness, nausea and vomiting, and even fainting.