Darrick Robles Plenty of sun, not a cloud in the sky – many people are drawn outside. However, staying in the hot sun for too long puts you at risk of sunstroke , heat exhaustion, or even heat stroke.
Heatstroke is a serious and life-threatening condition that occurs when your body temperature rises to unacceptably high levels. Climate change is increasing temperatures around the world. Experts therefore assume that heat-related deaths will probably more than double by 2050.
Heatstroke can affect anyone, but the risk is particularly high for
- elderly,
- toddlers and babies,
- People suffering from chronic diseases such as diabetes or heart, lung or kidney diseases and
- People who take certain medications.
What causes heat stroke?
“Heat stroke can happen when the body is exposed to so much heat that it can no longer regulate its temperature. Heat stroke is a serious condition that can occur when body temperature rises to 40ºC or more as a result of strenuous physical exertion or hot temperatures – or a combination of both, ” explains Dr. Meno.
Our body is a sophisticated system. Our vital organs work together perfectly to keep everything in balance, carefully controlling temperature, blood sugar levels and the concentration of the various ions in the blood. In hot weather, the body has a number of ways to keep the temperature constant:
- The skin sweats and gives off heat
- Your body is telling you that you are thirsty and need to drink water
- The kidneys start producing less urine to conserve water
However, if you stay in the heat for too long, your body has to work harder to maintain its core temperature. This can lead to sunstroke, heat exhaustion, and worst of all, heat stroke.
How does heat exhaustion manifest itself?
On its own, heat exhaustion—a transitional stage between sunstroke and heatstroke—is usually not severe, but it can quickly progress to heatstroke. The most common signs of heat exhaustion are:
- Body temperature of 38°C or above
- dizziness and confusion
- headache
- very strong thirst
- nausea and loss of appetite
- excessive sweating
- fatigue
- fast pulse
- Cramps in the arms, legs and stomach
- less urine is excreted, which is also very dark.
At the first sign of sunstroke or heat exhaustion, it’s important to cool your body down quickly to avoid heat stroke. Get out of the sun immediately, get in the shade or in a cool room, lie down, and put your feet up slightly. Drink a lot, preferably water or sports drinks (with electrolytes). Cool the skin by spraying it with lukewarm water or turning on a fan. Cold compresses or ice packs on the groin, armpits or neck can also help.1
How does heat stroke manifest itself?
Heatstroke is a medical emergency. It needs to be treated quickly before it seriously damages the brain, heart, kidneys, and other vital organs. You should look out for these early signs:
- Fever over 40 °C
- nausea
- headache
- Rapid, clearly perceptible pulse
- Flushing, the skin feels hot
- feeling confused
- unconsciousness
If you still feel unwell 30 minutes after cooling down, call an ambulance right away. “Heat stroke has to be treated in the hospital. You may even have to stay in the hospital for observation,” says Dr. Meno. The recovery time varies from person to person and depends on the general condition of the person concerned when they are brought to the hospital.
Can children get heatstroke?
“Children are much more sensitive to heat than adults ,” explains Dr. Meno. “Compared to adults, they generate more metabolic heat, they also sweat less and that leads to less heat loss. They are therefore less able to compensate for heat.”
The signs of sunstroke, heat exhaustion, and heat stroke are usually the same in children as they are in adults. However, children are often unable to communicate exactly how they are feeling,” says Dr. Meno. If a child has a high fever and behaves abnormally after being in the sun, it is important to see a doctor or take the child to the emergency room. In such a case, the child could feel nauseous, vomit, complain of a headache, or appear sleepy or listless. It’s also likely to sweat and breathe faster than normal,” he says.
Children should always play in the shade. Small children, especially infants under the age of six months, must always be protected from the blazing sun. Light, light-colored clothing is best, and young children should be hydrated throughout the day. Since they may not say they are thirsty, parents need to be extra careful.
How can I avoid heat stroke?
Of course, it’s always better to avoid heat exhaustion and heat stroke in the first place. Follow these simple steps to stay safe this summer.
1. Drink enough fluids
Drink plenty of cold beverages, and if you exercise outdoors, make sure you’re drinking more fluids than you lose through sweating. Drink before you feel thirsty – the older you get, the less your body responds to dehydration. The color of your urine can also tell you if you’re drinking enough. A pale yellow color usually means you’re drinking enough. The darker the urine, the greater the dehydration.
2. Avoid the blazing midday sun
Stay in the shade between 11am and 3pm, when the sun is at its strongest. Use a sunscreen with an SPF of at least 30.
3. Pay attention to the right clothing
Light-colored clothing reflects heat, while dark-colored clothing absorbs (soaks up) it. Loose-fitting clothing made from natural fibers such as cotton or linen allows sweat to evaporate and cools the body down. With a wide-brimmed hat you can also protect your ears, face and neck from the sun. Protect your eyes with sunglasses with high UV protection.
4. How to keep your apartment cooler
If possible, stay in the coolest room of the apartment during a heat wave. Close the curtains or blinds to keep sunlight out. If it’s warmer outside than inside, use a fan or portable air conditioner and keep the windows closed. As soon as it cools down outside in the evening, it’s time to open the windows wide.
5. Don’t drink too much alcohol
Drinking alcohol in the heat can affect your body temperature. Alcohol also draws water out of the body because it is a diuretic that stimulates the kidneys to pass more urine. As a result, you need to go to the bathroom more often, causing your body to lose more fluids and electrolytes.
While heat stroke can be serious, it can also be prevented. The next time you’re out in the sun, be conscious of your body and give it a break in the shade.
