RHHD Shares Tips for Preventing and Recognizing Heat-Related Illness 

Posted on by amberpadilla

Last Updated: June 3, 2025

RICHMOND, Va. – Richmond and Henrico Health Districts (RHHD) share tips for preventing and recognizing the signs and symptoms of heat-related illness. Prolonged exposure to heat can cause cramping, heat exhaustion, heat stroke, and even death.

“The greater Richmond region is experiencing longer, hotter summers and more severe heat waves due to climate change,” said Richmond and Henrico Health Districts Built Environment Policy Analyst Peter Braun. “Whether you work outdoors, enjoy exercising at your local park, or ride the bus to get around, it is important to know how to protect your health from extreme heat.”

Extreme heat is a period of high heat and humidity with temperatures above 90 degrees Fahrenheit for at least two to three days. During periods of extreme heat, the body must work extra hard to maintain a normal temperature because evaporation of sweat is slowed.

RHHD shares the following information that can help community members stay cool during extreme heat and recognize when they or someone else is showing the signs and symptoms of heat-related illness.

What to do during an extreme heat event

  • Check the National Weather Service HeatRisk map daily.
  • Spend time in air-conditioned places.
  • Check on older, sick or disabled people.
  • Drink water and avoid alcohol and caffeinated or sugary drinks.
  • Know the symptoms of heat-related illness and what to do.
  • Minimize sun exposure and wear sunscreen (SPF 30 or above).
  • Eat light, cool, and easy-to-digest foods.
  • Take a cool shower or bath.
  • Wear loose-fitting, light-colored clothes.
  • Check local weather and news for heat alerts.
  • Use a fan to provide comfort when temperatures are below 90 degrees Fahrenheit.
  • Don’t leave children, pets, or persons with mobility challenges alone in cars for any amount of time.
  • Don’t exercise outdoors during the hottest parts of the day (12 – 4 p.m.).
  • Talk to your doctor about medications that interfere with temperature regulation.

Recognize the signs of Heat Related Illness

  • Signs of Heat Exhaustion: Heat exhaustion occurs when the body loses too much water and salt from sweating during hot temperatures. The elderly, people who work outside, and people with high blood pressure are most at risk of heat exhaustion. Continued exposure may lead to heat stroke, which is life-threatening.
    • Feeling faint or dizzy
    • Excessive seating
    • Cool, pale, clammy skin,
    • Nausea or vomiting
    • Rapid, weak pulse

    • Muscle cramps

  • Signs of Heat Stroke: Heat stroke is caused by prolonged exposure to high temperatures or by doing physical activity in hot weather. Body temperatures can reach as high as 106 degrees Fahrenheit in 15 minutes. Heat stroke is a life-threatening condition, and you should seek immediate medical attention if you or someone you know is suffering from heat stroke.
    • Throbbing headache
    • No sweating
    • Body temperature above 103 degrees Fahrenheit
    • Red, hot, dry skin
    • Nausea or vomiting
    • Rapid, strong pulse

    • Loss of consciousness

  • Heat Cramps: Heat cramps are painful, involuntary muscle spasms that usually occur during heavy physical activity in hot environments. Muscles most often affected include those of your calves, arms, abdominal wall and back. If you are suffering from heat cramps, rest for several hours and drink clear juice or an electrolyte-containing sports drink.

  • How to cool yourself or someone else:
    • Get to a cooler, air-conditioned place
    • Drink water if you or they are fully conscious
    • Take a cool shower or use a cool compress.

The City of Richmond offers cooling refuge at the following locations. Visit rva.gov/human-services/inclement-weather for more information.

  • Monday – Saturday
    • Department of Social Services – Marshall Plaza
      900 E. Marshall St., Suite 160
      11 a.m. – 6 p.m.
    • Department of Social Services – Southside Plaza
      4100 Hull Street Road
      11 a.m. – 6 p.m.

When temperatures rise to 92 degrees Fahrenheit or higher, the City of Richmond activates a daily walk-up Inclement Weather Shelter from 11 a.m. – 5 p.m. at 1900 Chamberlayne Avenue, Richmond, Virginia 23222. Greater Richmond Transit Company (GRTC) bus service is zero-fare this summer and all GRTC buses are air-conditioned.

Henrico County provides cooling refuge at several recreation centers and at all Henrico Public Libraries.

Follow RHHD on Instagram at @richmondcity_hd and Facebook. For more health and safety information, visit rhhd.gov and sign up for RHHD’s monthly newsletter at rhhd.gov/news.

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