First Aid

Heat Exhaustion & Heat Stroke

Cool the body, replace electrolytes, and restore circulation. Heat stroke (confusion, hot dry skin, body temp >40°C/104°F) is a medical emergency — call 911 first.

Prevention

Key nutrients: Electrolytes (sodium, potassium, magnesium), adequate hydration, B-vitamins.

Eat regularly: Coconut water, watermelon, cucumber, citrus, leafy greens, sea salt, broths, bone broth, bananas, oranges.

Drink water consistently in heat (not just when thirsty), wear breathable clothing, avoid alcohol and caffeine on hot days, take shade breaks, never leave anyone in a parked car.

Active cooling

OtherStrong evidence

EMERGENCY: move to shade/AC, remove excess clothing, apply cool wet cloths or ice packs to neck, armpits, and groin, fan the skin, and mist with cool water. For suspected heat stroke, call emergency services immediately.

Oral rehydration salts

OtherStrong evidence

Mix 1 L water + ½ tsp sea salt + 6 tsp sugar (or use commercial ORS packet) — sip slowly. Coconut water with a pinch of salt is a natural equivalent.

Coconut water

FoodStrong evidence

Sip 250–500 ml — naturally rich in potassium and electrolytes for mild heat exhaustion.

Watermelon

FoodStrong evidence

Eat fresh — over 90% water with electrolytes and lycopene; ideal cooling food during recovery.

Magnesium

MineralModerate evidence

200–400 mg afterward to prevent heat cramps; pair with potassium-rich foods.

Glycyrrhiza (licorice root)

HerbTraditional use

Tea or DGL — supports adrenal recovery after heat stress and electrolyte loss.

⚠ Cautions: Avoid glycyrrhizin form with hypertension; use DGL.

Peppermint tea (cool)

HerbTraditional use

Cool peppermint infusion calms nausea and produces a cooling sensation.

Glonoinum (homeopathic)

OtherTraditional use

30C, 3–5 pellets every 15–30 minutes for sun headache, throbbing congestion, and heat-induced collapse.

Belladonna (homeopathic)

OtherTraditional use

30C, 3–5 pellets every 15–30 minutes for hot red face, throbbing head, and fever-like heat exhaustion.

Natrum Muriaticum 6X (tissue salt)

MineralTraditional use

Schüssler 'water balance' salt — 4 tablets every 1–2 hours during recovery from dehydration, salt loss, and sun exposure.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.