Heat exhaustion happens when the body cannot shed heat fast enough, and in Polk County's humid summers that can happen on an ordinary afternoon of yard work, a youth practice or a theme park line. The best prevention is simple: time hard activity for the cooler hours, drink before you are thirsty, build up to the heat gradually, and know which medicines and health conditions raise your risk. This is general information, not a substitute for a visit.
1. Check the heat index, not just the temperature
The National Weather Service defines the heat index as how hot it really feels once humidity is factored in with the air temperature. That is why a Central Florida day in the low 90s can feel far hotter. The NWS also notes that full sunshine can raise heat index values by up to 15°F compared with shade.
The CDC's HeatRisk dashboard gives a local heat risk forecast by ZIP code, with recommended actions. Check it the night before an outdoor day.
2. Move hard activity to the coolest hours
The NWS advises reducing, eliminating or rescheduling strenuous activities until the coolest time of day. In practice, that means early morning for mowing, roofing, pool cleaning, runs and practices, and saving errands in a parked-in-the-sun car for later.
3. Drink on a schedule
The NWS says to drink plenty of water and other non-alcoholic, decaffeinated fluids even if you do not feel thirsty. For a number, CDC workplace heat guidance (NIOSH) says:
- For moderate activity in the heat lasting less than 2 hours, drink 1 cup (8 oz) of water every 15 to 20 minutes.
- Generally, fluid intake should not exceed 6 cups per hour.
- When sweating goes on for several hours, use sports drinks with balanced electrolytes.
- Avoid alcohol and drinks high in caffeine or sugar while working in the heat.
The CDC's quick check: light yellow or clear urine usually means you are drinking enough.
4. Build up to the heat over one to two weeks
Bodies adjust to heat, but it takes time. For new outdoor workers, NIOSH recommends no more than 20% of the usual time in the heat on day one, increasing by no more than 20% a day, with the adjustment taking 7 to 14 days. Workers with experience still ramp up: 50% on day one, 60% on day two, 80% on day three, 100% on day four.
The same logic applies to anyone who just moved to Davenport or ChampionsGate from a cooler state, and to visitors who fly in from winter and head straight to a water park.
5. Dress for heat
The NWS recommends lightweight, loose-fitting, light-colored clothing to reflect heat and sunlight. Add a wide-brimmed hat and sunscreen. For choosing a sunscreen that holds up to sweat, see the best sunscreens for Florida heat.
6. Use air conditioning, and know the limit of fans
The NWS points to air-conditioned places such as malls and libraries on the hottest days. The CDC is specific about fans: use them only if indoor temperatures are below 90°F. Above 90°F, a fan can increase body temperature. After a summer storm knocks out power, that matters.
7. Take cooling breaks before you need them
Plan shade or air-conditioned breaks into the day instead of waiting for symptoms. At theme parks, that can be an indoor show, a sit-down meal or a ride with a long indoor queue. On a job site, it means shade, water and rest built into the schedule.
8. Review your medicines with your clinician
The CDC's guidance for clinicians lists several medicine classes that can raise heat risk, including:
- Diuretics (water pills), which can cause dehydration and electrolyte imbalance.
- Beta blockers, which can make it harder for the body to release heat through the skin.
- Anticholinergic medicines and antipsychotics, which can impair sweating and temperature control.
- Stimulants, which can interfere with the body's temperature control.
The CDC also says to avoid abruptly stopping any medicine without a plan. Do not skip doses because it is hot. Ask your doctor or pharmacist whether your medicines need a heat plan.
9. Look after the people most at risk
The CDC lists older adults (65 and up), young children, pregnant people, people with asthma, heart disease or other chronic conditions, outdoor workers and athletes as higher-risk groups. The NWS advises checking on older, sick or frail neighbors in the heat.
Parked cars heat up fast in the Florida sun. The NWS is blunt about it: never leave a child unattended in a vehicle, even with the windows down, even for just a minute.
Heat exhaustion vs heat stroke
The two can look alike at first, but heat stroke is a life-threatening emergency. From the NWS:
- Heat exhaustion: heavy sweating, weakness or tiredness, cool, pale, clammy skin, a fast, weak pulse, muscle cramps, dizziness, nausea or vomiting, headache, fainting. What to do: move to an air-conditioned place, loosen clothing, apply cool wet cloths, sip water. Seek immediate medical attention if the person vomits, symptoms get worse, or they last longer than 1 hour.
- Heat stroke: throbbing headache, confusion, slurred speech, nausea, dizziness, body temperature above 103°F, hot, red, dry or damp skin, a rapid, strong pulse, fainting or loss of consciousness. What to do: call 911. Move the person somewhere cooler and cool them with cool cloths or a cool bath while you wait. Do not give fluids.
Also call 911 for chest pain, trouble breathing, or a seizure in the heat.
When to get care, and where
The NWS says to seek immediate medical attention if heat cramps last longer than 1 hour, or if a person with heat exhaustion vomits, gets worse, or is not better within 1 hour. Do not wait it out at home.
- Go to the ER or call 911 for any heat stroke sign, for fainting, confusion or seizures, if the person cannot keep sips of water down, or if no clinic is open.
- Urgent care can be an option for someone who is alert, talking normally and able to drink, such as persistent cramps or mild dehydration after a long day outside or a stomach bug.
Elon Health Urgent Care at 43378 US Highway 27 in Davenport sees walk-ins 7 days a week, and it has on-site lab draws, including metabolic panels, when a provider decides they are needed. Call ahead to confirm hours. See our illness treatment page, our hydration tips for theme park days, or compare clinics in the best urgent care clinics in Davenport.
A one-minute heat plan for your household
- Save the NWS heat index and CDC HeatRisk forecast in your phone and check them before outdoor plans.
- Freeze water bottles the night before a practice, job or park day.
- Write down who in your home takes a medicine on the CDC heat list, and ask their clinician about a heat plan.
- Pick an air-conditioned backup spot in case the power goes out after a storm.
- Make sure everyone old enough knows the heat stroke signs and to call 911.
Sources
This guide is general health information, not a substitute for evaluation by a clinician.