Hot Sessions, Hidden Risks: Heat Safety for Surfers and Paddlers

Outdoor water activities such as surfing, stand up paddleboarding and bodyboarding are a great way to enjoy the ocean, lakes and waterways. But even when you are in or near the water, hot weather can still put you at risk of heat exhaustion and heat stroke.

These heat-related conditions can happen when your body becomes too hot and cannot cool itself effectively. The risk can increase in hot sun, humid climates, calm weather, long sessions and during physical activity.

Heat exhaustion and heat stroke are not the same. Heat exhaustion is serious and should be treated quickly. Heat stroke is a medical emergency.

Understanding the symptoms, risks and simple prevention steps can help recreational surfers, stand up paddlers and bodyboarders stay safer in hot conditions.

Why Heat Illness Can Happen During Water Activities

Your body normally cools itself by sweating. As sweat evaporates from the skin, it helps lower your body temperature.

In humid climates, sweat evaporates more slowly because there is more moisture in the air. This makes it harder for your body to cool down. Even if you are swimming, paddling or sitting in the water, your body can still overheat.

Heat illness can be caused or made worse by:

• Long periods in direct sunlight

• High temperatures

• High humidity

• Physical effort

• Dehydration

• Not taking enough breaks

• Limited shade

• Reflected glare and heat from water or sand

• Wearing wetsuits, rash vests or other gear that traps heat

• Being unfamiliar with hot conditions

People often underestimate heat risk during water sports because the water feels cooling. However, the sun, heat and exertion can still place stress on the body.

What Is Heat Exhaustion?

Heat exhaustion happens when the body becomes too hot and starts to struggle to cool itself. It is often linked to dehydration and loss of body salts through sweating.

Heat exhaustion is an important warning sign. If it is not managed quickly, it can become more serious and may lead to heat stroke.

Symptoms of Heat Exhaustion

Signs and symptoms of heat exhaustion may include:

• Warm or pink skin

• Sweating

• Headache

• Muscle cramps

• Nausea or vomiting

• Dizziness or feeling faint

• Weakness or tiredness

• Thirst

• Confusion

• Fast pulse

A person with heat exhaustion may still be sweating, but their body is not cooling down well enough.

What Is Heat Stroke?

Heat stroke is a severe heat-related illness. It occurs when the body’s cooling system fails and body temperature rises to a dangerous level.

Heat stroke can be life-threatening and needs urgent medical help.

Symptoms of Heat Stroke

Signs and symptoms of heat stroke may include:

• Hot, dry or pale skin

• Little or no sweating

• Sudden collapse

• Confusion or disorientation

• Aggressive or unusual behaviour

• Restlessness

• Seizure or having a fit

• Loss of consciousness

• Very high body temperature

A person with heat stroke may stop sweating, even though they are very hot. They may seem confused, behave unusually or collapse suddenly.

Heat Exhaustion vs Heat Stroke: What Is the Difference?

The key difference is severity.

Heat exhaustion means the body is overheated and struggling to cool down. The person may be sweating, weak, dizzy, nauseous, cramping or confused.

Heat stroke means the body’s cooling system is failing. The person may stop sweating, collapse, have a seizure, lose consciousness or behave in a confused, restless or aggressive way.

If you are unsure whether someone has heat exhaustion or heat stroke, treat it seriously and seek medical assistance.

Heat Risks When Surfing

Recreational surfing can involve long periods in the sun, especially when waiting for waves or spending extended time at the beach.

Heat risks while surfing may include:

• Long sessions in direct sunlight

• Paddling effort increasing body temperature

• Dehydration before, during or after surfing

• Hot sand and beach conditions

• Waiting in the water with little shade

• Wearing wetsuits or rash vests in warm conditions

• Reflected glare from the ocean

• Not drinking water because you are out in the surf

Surfers may feel cooler while in the water, but the sun and physical effort can still contribute to overheating.

Heat Risks When Stand Up Paddleboarding

Stand up paddleboarding, or SUP, can expose paddlers to strong sun and heat, especially on open water.

Heat risks while stand up paddleboarding may include:

• Continuous paddling effort

• Direct sun exposure on open water

• Glare and reflected heat from the water

• Limited shade once away from shore

• Longer sessions or touring paddles

• Dehydration if water is not carried

• Calm, hot conditions with little breeze

• Wearing clothing or flotation gear that traps heat

SUP paddlers may be further from shore, shade or help, so it is important to plan ahead before heading out.

Heat Risks When Bodyboarding

Bodyboarding often takes place close to shore, but heat illness can still occur, especially during long beach sessions.

Heat risks while bodyboarding may include:

• Repeated paddling and kicking

• Long periods in shallow water or on hot sand

• Waiting between waves in direct sun

• Heat reflected from sand and water

• Dehydration during extended beach visits

• Wearing fins, wetsuits or rash vests in warm weather

• Children spending long periods playing in the surf without breaks

Children and teenagers may not always recognise early heat illness symptoms, so regular rest, shade and water breaks are important.

How to Minimise the Risk of Heat Exhaustion and Heat Stroke

Simple planning can greatly reduce the risk of heat illness during recreational surfing, SUP and bodyboarding.

1. Drink Water Before, During and After

Start hydrated before you enter the water. Drink water regularly and do not wait until you feel very thirsty.

For SUP, take drinking water with you if possible. For surfing and bodyboarding, keep water on the beach or in your vehicle for before and after your session.

2. Avoid the Hottest Part of the Day

Where possible, enjoy water activities in the early morning or later afternoon. Avoid long sessions during the hottest part of the day.

3. Take Breaks in the Shade

Rest between sessions. Move into shade when you can and give your body time to cool down.

4. Wear Suitable Sun Protection

Use sun protection that suits the activity and conditions, such as:

• Broad-spectrum sunscreen

• A rash vest or sun shirt

• A hat when you are out of the water

• Sunglasses when appropriate

• Lightweight clothing before and after the activity

Choose clothing that protects you from the sun without causing you to overheat.

5. Check the Weather

Before heading out, check the temperature, humidity, UV rating and any heat warnings.

High humidity can increase heat illness risk because sweat does not evaporate as effectively.

6. Keep Sessions Shorter in Hot Conditions

In very hot weather, reduce the length and intensity of your activity. It is better to have a shorter, safer session than to push through symptoms.

7. Know the Warning Signs

Pay attention to headaches, cramps, dizziness, nausea, confusion, unusual behaviour, weakness or feeling faint. These signs should not be ignored.

8. Look Out for Others

If you are at the beach, lake or waterway with friends or family, check in with each other. Children, older adults and people who are not used to hot climates may be at higher risk.

What to Do If You or Someone Else Has Symptoms

If someone shows signs of heat exhaustion or heat stroke:

1. Stop the activity immediately.

2. Move to shade or a cooler place.

3. Cool the person with water.

4. Fan the person to help cooling.

5. Remove excess clothing or equipment where appropriate.

6. Give water if the person is conscious and able to drink.

7. Seek medical aid if symptoms are serious, worsening or not improving.

Seek urgent medical help if the person:

• Collapses

• Is confused or disoriented

• Stops sweating despite being very hot

• Has a seizure or fit

• Loses consciousness

• Shows aggressive, restless or unusual behaviour

• Does not improve quickly after cooling

Heat stroke is an emergency. Act quickly.

Key Takeaway

Heat exhaustion and heat stroke can happen during recreational surfing, stand up paddleboarding and bodyboarding, even when you are in or near the water.

Hot sun, high humidity, dehydration, physical effort and long sessions can all increase the risk. Heat exhaustion is a warning sign that the body is overheating. Heat stroke is more serious and requires urgent medical help.

Stay hydrated, avoid the hottest part of the day, take shade breaks, wear suitable sun protection and know the symptoms. A little preparation can help you enjoy your time on the water more safely.

About ASI 

ASI is a global leader in training and accrediting instructors, coaches, and schools for surfing, stand-up paddleboarding, and bodyboarding. Established in 2003, with our head office in Bondi Beach, Sydney Australia, ASI instructors and schools ensure world-class training, safety and operational standards. Whether you're learning for personal enjoyment or to establish a career in the industry, ASI opens the door to new skills, international career opportunities and adventure.