Home Remedies for Heat Exhaustion

For heat exhaustion, move to a cool place, cool the skin with water and airflow, and sip cool water if the person is alert and able to swallow. An AI symptom analyzer cannot rule out heatstroke or replace emergency care. For more on hydration, see the best drinks for heat exhaustion.

These steps are first aid, not a substitute for medical evaluation when symptoms are severe or do not improve. Heat exhaustion can progress to heatstroke. If the person is confused, collapses or has a seizure, call emergency services immediately and start cooling them while help is on the way.

5 home remedies for heat exhaustion

1. Move to a cool place

Getting out of the heat reduces further heat exposure and gives the body a better chance to cool. Stop exercise or physical work immediately, even if the person thinks they can finish the activity. Do not let them drive themselves if they feel dizzy or faint.

Move indoors to an air-conditioned room if one is available. Otherwise, find the coolest shaded place nearby, away from direct sun and hot equipment. Help the person walk, or bring help to them if they are too weak to move safely.

Once there, begin cooling the skin and offer water if the person is fully alert and can swallow. Stay with them and watch for changes in alertness or worsening weakness; getting into shade alone is not enough if symptoms are severe.

Evidence: Moving to a cooler place is a standard first-aid recommendation. We found no trial comparing different locations for people with heat exhaustion.

2. Cool the skin with water and airflow

Water on the skin can help the body lose heat as it evaporates. Air moving over wet skin supports that process, so use water and a fan together rather than relying on a fan alone in a hot environment.

Wet the person's skin with cool water using a spray bottle, sponge or cloth. Fan them while keeping their skin wet. Cool, wet cloths can also be applied to the skin; refresh them as they warm rather than covering the person with a heavy, insulating layer.

If available, wrapped cold packs can be placed against the neck, armpits and groin. Do not put ice directly against bare skin. A cool shower may be an option for someone who is steady and alert, but a dizzy person should not be left standing alone in a shower.

Continue cooling while arranging help if the person develops danger signs. Do not delay an emergency call to gather supplies: use the water and airflow available.

Evidence: Active cooling is an established first-aid measure for heat illness. We found no heat exhaustion trial comparing these particular home cooling methods.

3. Sip cool water if fully alert

Sweating can cause fluid loss during heat exposure. Replacing some of that fluid helps address dehydration, but it does not replace moving out of the heat and cooling the body. Offer cool water only if the person is awake, alert and able to swallow normally.

Have them take small, frequent sips rather than forcing a large amount at once. Pause if drinking makes nausea worse. Do not give anything by mouth to someone who is confused, drowsy, unconscious or unable to swallow safely, because they could choke.

If the person has been sweating heavily, an electrolyte-containing drink may also be appropriate. Avoid forcing large quantities of plain water: excessive water intake can be harmful, especially when substantial salt has been lost through sweating.

Someone who has been told to restrict fluids because of heart or kidney disease needs individualized medical advice. If they are ill from heat, do not assume a home drinking plan is safe; seek medical advice promptly.

Evidence: Oral fluids for a person who can drink safely are standard first aid. We found no trial of a particular drink or drinking schedule for heat exhaustion.

4. Loosen or remove excess clothing

Heavy, tight or unnecessary clothing can trap heat and make it harder to cool the skin. Loosening it allows air and cooling water to reach more of the body. It also makes the other cooling steps easier to carry out.

Remove extra layers, such as a jacket or protective equipment, when it is safe to do so. Loosen tight collars, waistbands and shoes. Keep the person covered as needed for privacy, but avoid wrapping them in heavy blankets while they are overheated.

Choose a shaded or private spot if possible, and ask the person what they are comfortable removing. If they cannot respond normally, treat that change in alertness as an emergency rather than focusing on clothing adjustments.

Evidence: Removing excess clothing is a practical part of standard heat-illness first aid. We found no clinical trial testing clothing removal on its own for heat exhaustion.

5. Rest and have someone monitor the person

Stopping exertion reduces the heat the body produces. Rest also gives the person an opportunity to recover while cooling and drinking, if drinking is safe. Continuing to work or exercise in the heat can make the situation worse.

Have the person sit or lie down in the cool place. If they feel faint, lying down may be more comfortable and can reduce the chance of a fall. Avoid moving them unnecessarily if an injury is suspected, and get help if you cannot move them safely.

Stay with the person. Check whether they can answer normally, whether their symptoms are improving and whether they can continue to sip fluids without difficulty. Do not leave them alone to sleep off worsening symptoms.

If they lose consciousness, call emergency services. Follow the dispatcher's instructions, including positioning them on their side if they are breathing and it is safe to do so. Do not give an unconscious person food or drink.

Evidence: Rest and observation are standard first-aid measures. We found no trial measuring the effect of rest alone in heat exhaustion.

When should you see a doctor for heat exhaustion?

Call emergency services immediately for confusion, unusual behavior, loss of consciousness, collapse or a seizure. These can be signs of heatstroke, a medical emergency. A person can still be sweating with heatstroke, so sweating does not make severe symptoms safe to manage at home. Start cooling while waiting for help, and follow the emergency dispatcher's instructions.

Seek medical care promptly if the person is vomiting, cannot drink safely, is getting worse or does not begin to improve promptly with cooling and rest. Severe weakness or difficulty getting to a cool place also warrants help rather than continued treatment alone. When in doubt about the person's safety, call for medical advice rather than waiting.

Take extra care with children, older adults and pregnant people, as well as anyone with heart or kidney disease. People taking medicines that affect fluid balance or heat tolerance, including diuretics, may also need individual advice. Do not stop or change prescribed medicines because of heat exposure without speaking to a clinician.

Herbal products should not delay these steps. A 2020 review of American ginseng describes its traditional use for heat exhaustion, but it does not establish that the herb treats heat exhaustion. Cooling, appropriate fluids and timely medical care take priority.