Symptoms of heat exhaustion in the desert environment — what should I know?

Recognizing Warning Signs

In the desert Southwest, heat exhaustion is a common hazard for hikers, campers, and outdoor enthusiasts. Be aware of the warning signs, which can appear within 15-30 minutes of intense physical activity in extreme heat. If you or someone with you experiences excessive sweating, pale or flushed skin, rapid pulse, nausea or vomiting, headaches, or fatigue, stop all physical activity and seek shade immediately.

Staying Hydrated

Proper hydration is essential in preventing heat exhaustion. Drink at least 1 gallon (4 liters) of water per person per day in hot desert environments. Aim to drink 1-2 cups (8-16 ounces) of water every 20-30 minutes while engaging in physical activity. Monitor urine output: if it’s dark yellow or you’re not urinating frequently enough, you need to drink more water.

Seeking Shade and Rest

In the desert Southwest, the sun’s rays are strongest between 11am and 3pm. Whenever possible, take breaks and rest in shaded areas during this time. Aim to spend at least 30 minutes to 1 hour in the shade for every hour of physical activity. If you’re experiencing symptoms of heat exhaustion, stay in the shade and rest until you’re feeling better.