Don’t Be a Hot Mess: Summer Heat Health Tips That Slap

Look, summer is fun... until it tries to kill you.

I love me a good tan line and an iced coffee that’s 92% ice. But this weather? Sometimes it feels like Mother Nature is straight-up hazing us. And unless your idea of self-care is fainting in a public park, it’s time to take this heat seriously. Let's talk heatstroke, hydration, and how not to become a sweaty cautionary tale.

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What Even Is Heatstroke?

Not Just “I’m Hot and Cranky”

Heatstroke isn’t just dramatic summer vibes—it’s your body’s full-on rage quit. It happens when your internal temperature hits 104°F or higher. At that point, your body's like, “I’m out,” and you need medical attention faster than you can say, “Is it hot in here or just me?”

Symptoms You Shouldn’t Ignore:

• Confusion or slurred speech – You’re not drunk, your brain’s boiling

• Lack of sweating – Weird, right? But it's your body's panic mode

• Nausea and vomiting – A very unsexy combo

• Rapid pulse and shallow breathing – Basically, your body’s sprinting a 5K without your permission

• Skin that's red, hot, and dry – The human version of a baked potato

If this sounds like you or your buddy at the BBQ, skip the Google search and call 911.

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Heat Exhaustion vs. Heatstroke: Who Wore It Worse?

Heat exhaustion is the annoying little sibling of heatstroke—it’s not fatal, but it can become fatal if you ignore it to keep playing spikeball like a hero.

Symptom	Heat Exhaustion	Heatstroke
Sweating	Yes, buckets	No (bad sign!)
Body Temp	<104°F	≥104°F
Mental Status	Tired, dizzy	Confused, delirious
Treatment	Cool down + hydrate	Emergency medical care

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Hydration Isn’t Just a Trend—It’s Survival

How Much Water Do You Actually Need?

Forget the “8 cups a day” rule. If it’s 90 degrees and you’re out walking your dog, wrangling your kids, or just existing with anxiety sweat—you need more.

General rule:Drink half your body weight in ounces of water per day. Add extra if:

• You're sweating like you’re in a CrossFit cult

• You’re drinking alcohol

• You’re basically a human Slip’N Slide

Best Electrolytes for Hot Weather

• Coconut water – It’s like nature’s Gatorade without the weird neon color

• Electrolyte powders – Look for low-sugar options (LMNT, Nuun, Liquid I.V.)

• DIY Hack: Mix water, a pinch of sea salt, splash of lemon, and a teaspoon of honey. It’s giving hydration AND Whole Foods energy.

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What to Do During a Heat Wave (Besides Cry)

Where to Cool Off Without Being Creepy

• Public libraries – Quiet, cool, and full of judgment-free AC

• Big box stores – Just walk around Target and pretend you need a candle

• Movie theaters – Yes, $12 popcorn is worth it for 2 hours of freezing air

Stay Safe When the Sun’s Out and the AC’s Weak

• Avoid peak sun hours – That’s 10 a.m. to 4 p.m. aka “human air fryer” time

• Use cooling towels – Wet, freeze, drape. Voilà: neck spa.

• Dress smart – Loose, light-colored clothing. Not your black hoodie, Brad.

• Fan + ice bowl trick – Put a bowl of ice in front of a fan for a makeshift AC. MacGyver would be proud.

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Dehydration Symptoms in Adults: It’s Not Just Feeling “Meh”

You’re probably dehydrated if:

• You have a headache but didn’t drink last night

• You feel dizzy standing up, like a Victorian woman

• Your pee looks like Mountain Dew (yes, we’re going there)

Pro tip: If you’re not peeing every few hours, you’re probably not drinking enough. Also, go drink water now. I’ll wait.

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Final Thoughts

Summer’s a vibe—but heatstroke is not. Hydrate, rest, and don’t be afraid to cancel plans if you’re one sunbeam away from a medical emergency. And hey, if your body’s already screaming at you (tight back, sore neck, general “what is life” pain), let MyChiro come to you.

**Book a house call now** — No waiting rooms. Just AC, adjustments, and getting your summer bod to not shut down.