See the page on hydration for information on maintaining adequate fluid intake. If you get in trouble, stop exercise, get out of the sun, get fluids, and cool off. Heat related problems Heat cramps. These occur in the voluntary muscles and are usually the first sign of trouble. If you get heat cramps, quit exercise and get out of the sun.
Message usually helps as does drinking water or sports drink.
This is brought on by fluid loss and partly by the fact that the body's cooling system has sent so much of its blood supply to the skin. This reduces blood flow to the brain and can produce confusion and even unconsciousness. A person with heat exhaustion has a wet skin. If you get heat exhaustion stop at once, get out of the sun, lie down, raise your feet, and cool off. Drink plenty of fluids.