Summer is time for heat-related illnesses.
(Credit: Mayo Clinic News Network)

As temperatures climb across Florida, an expert warns that heat-related illness is a real and preventable danger. The expert also offers heat-safety tips for soccer supporters attending the FIFA World Cup matches, where high temperatures are expected in several host cities.

Owena Cleary, director of CPR First Aid Training, sets out the key differences between heat cramps, heat exhaustion, and heatstroke, explains what warning signs to watch for, and offers practical advice for fans, players, and everyday people navigating a hot summer.

Types of heat-related illnesses
Not all heat-related illnesses are the same, and it is important to understand the different types of illnesses that can affect people. Heat cramps are the mildest form of heat illness. The symptoms include painful muscle spasms, usually in the legs or abdomen, caused by fluid and electrolyte loss through sweating. If someone has heat cramps, they are still alert and their body temperature will remain normal. A person who is experiencing heat cramps should seek shade, rest, and drink something with electrolytes.

When the body can no longer regulate its temperature, people can begin to experience heat exhaustion. Their temperature can rise to 104°F, and they can appear confused or feel like they might faint. The other symptoms you might feel or witness are heavy sweating, clammy skin, nausea, headache, or dizziness. To relieve heat exhaustion, a person should relocate to a cool environment immediately and be laid down, with slightly elevated legs. If they are still conscious, they should be given water. If their symptoms do not improve, call for emergency help.

If heatstroke is suspected, it needs to be treated as a medical emergency. The body’s temperature can rise above 104°F, and without prompt treatment, heatstroke causes organ failure and can be fatal.

There are two types of heatstroke of which people need to be aware. Classic heatstroke typically affects older adults, young children, or those with underlying health conditions during prolonged heat exposure. Exertional heatstroke occurs in otherwise healthy people during intense physical activity in the heat, which makes it especially relevant to athletes.

During heatstroke, a person’s skin will be hot and red. If they are experiencing classic heatstroke, they might not be sweating at all. They might be nauseous, confused, have slurred speech, or have a seizure. Heatstroke is not a “wait around and see” illness; emergency services need to be called immediately.

While you are waiting for help, cool the person by applying ice packs to the neck, armpit, and groin, fan them while misting cool water, and immerse them in cool water if possible.

Heat-related illness prevention tips
Cleary says, “Most people know that hydration is one of the most important heat-safety strategies, but it is often misunderstood.”

During prolonged or intense activity in hot conditions, drinking excessive amounts of plain water without replacing sodium can, in rare cases, contribute to hyponatremia, a condition in which blood sodium levels become dangerously low. For activities lasting more than an hour, especially when sweating heavily, you should be replacing electrolytes as well as fluids. Replacement options include sports drinks, coconut water, electrolyte solutions, and natural sodium-containing foods.

The clothes that you wear can greatly affect your day outdoors. If you plan to spend time in hot temperatures, wear loose-fitting, light-colored clothing since it will reflect solar radiation rather than absorbing it. Wearing synthetic moisture-wicking fabrics can help, but in dry heat, a loose cotton or linen layer can be more effective because it traps a layer of cooler air against the skin.

Using sunscreen not only reduces your risk for burns and skin cancer, but also supports your body’s ability to cool itself. Sunburn reduces the skin’s ability to shed heat, which makes you feel hotter.

Be cautious about drinking alcohol in the heat because it is a diuretic and impairs the body’s ability to sense that it is overheating. You should also try to avoid being outside during the hottest part of the day, typically between 11 a.m. and 3 p.m.

Tips for the World Cup in U.S. summer heat
The 2026 FIFA World Cup is being played across 16 host cities in the U.S., Canada and Mexico, with matches in venues such as Miami, Dallas, and Los Angeles during some of those cities’ hottest months.

Those who are traveling to the U.S. should be aware that the body can take 10 to 14 days to adapt to heat. Pushing hard on the first hot day of your arrival, or arriving from a cooler climate and immediately exerting yourself, can significantly raise your risk of experiencing a heat-related illness.

Athletes should try to reduce heat-related risks by training at the same time of day as competition, using pre-cooling strategies such as ice vests or crushed-ice drinks before kickoff, and following personalized hydration plans based on sweat-rate testing rather than thirst alone.

Coaches also should use cooling breaks and learn to recognize symptoms such as cramping, confusion, disorientation, or a lack of sweating that may indicate heat illness rather than normal fatigue.

Conditions should be assessed using the Wet Bulb Globe Temperature, which is the most accurate measure of heat stress because it accounts for humidity and radiant heat as well as air temperature.

Fans should be aware that being in the crowd itself will generate more heat than normal. For those attending the games, check the heat index and be aware of humidity levels. Remember to eat before you go, and bring more water than you think you will need. Wear light colors, but if your team’s jersey is dark, wear a lighter underlayer.

Other tips include wetting your wrists and neck with cool water, alternating your alcoholic drinks with a full glass of water, and locating the first aid tent upon arrival. Check on those around you, especially elderly fans and children. Watch for the quiet signs. Someone who has gone quiet, stopped engaging with the game, or is sitting very still when they were previously animated may be experiencing early heat exhaustion rather than just tiredness.

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