If you step outside on a hot day and suddenly feel a little off or out of sorts, you may wonder why it’s happening or if you’re okay. Maybe your head feels a little fuzzy, your hands or feet swell or you feel more tired than usual. Heat affects the body in ways that can be uncomfortable or even a little scary. But thankfully, most of these reactions are normal, and once you understand them, they’re easy to manage.

When temperatures rise, your body works hard to keep your internal temperature steady. It does this mainly by sweating and sending more blood to your skin. These changes help cool you down, but they can also lead to some of these symptoms:

• Feeling dizzy or lightheaded. This can happen because your blood vessels widen in the heat, which can lower your blood pressure. At the same time, you’re losing fluids through sweat. If you’re not drinking enough water, dehydration can make that dizzy feeling worse. You might notice this more when you stand up quickly or spend a long time in the sun.
• Swelling in your hands, feet or ankles. Heat causes your blood vessels to expand, and some fluid can leak into surrounding tissues. This is called heat edema. It’s usually harmless, but it can feel uncomfortable, especially if you’re on your feet a lot.
• Being more tired than usual. Your body is using extra energy to stay cool, which can leave you feeling drained. Add in dehydration and poor sleep from warm nights, and fatigue can sneak up quickly.
• Having muscle cramps. These cramps are often linked to losing electrolytes like sodium through sweat. Without enough of these minerals, your muscles can tighten up and become painful.

Certain factors can increase your risk of these heat-related symptoms. Older adults and young children are more sensitive to heat. People with chronic health conditions, such as heart disease or diabetes, may also have a harder time regulating body temperature. Medications like diuretics or blood pressure drugs can affect how your body handles fluids. Even being out of shape or not used to hot weather can make symptoms more likely.

Tips to Feel Better When It’s Hot Out

The good news is there are simple things you can do to feel better and stay safer when temps start to rise, including:

• Drink water regularly, even if you don’t feel thirsty
• Take breaks in the shade or in air conditioning
• Wear lightweight, loose-fitting clothing
• Elevate your feet if you notice swelling
• Avoid heavy meals and intense exercise during the hottest parts of the day
• Replace lost electrolytes such as sodium, chloride, potassium, magnesium and calcium with snacks or drinks if you’re sweating a lot

Hot weather can take a toll on your body, but most of the symptoms you feel are relatively harmless and resolve quickly once you’re out of the heat. By staying hydrated, pacing yourself and paying attention to symptoms, you can enjoy warmer days without being miserable. However, if you start to feel very dizzy, confused or nauseated, or you stop sweating despite the heat, it could be a sign of heat exhaustion or heat stroke. These are serious and need medical attention right away.

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