It's important that we stay cool in order to avoid heat-related illnesses, such as heat exhaustion and heat stroke. Heat exhaustion and heat stroke occur when your body starts to lose the ability to regulate its core temperature. Excessive exposure to heat can cause many symptoms, including:
With heat stroke, your core temperature can rise above 104 degrees
In severe cases that progress to heat stroke patients can develop confusion, irrational thoughts, or seizures, which occur because the various body systems are shutting down. It’s important to seek medical attention if you experience these symptoms. To maintain a safe body temperature, your body has to get rid of excess heat.
How to avoid heat exhaustion and heat stroke
Staying hydrated is key to maintaining a healthy body temperature, particularly during exercise. Drink plenty of fluids the day before and the day of physical activity. During exercise, keep a drink handy that contains salt, electrolytes, and small amounts of sugar, such as Gatorade or Powerade to replenish those substances you have lost while sweating.
It’s safer to gradually expose yourself to activity outside during the summer.
Cut down on exercise during the heat. If you’re not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity.
Sunburn affects your body’s ability to cool down and can make you dehydrated. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and by putting on sunscreen of SPF 15 or higher 30 minutes prior to going out. Continue to reapply it according to the package directions.
Cars can quickly heat up to dangerous temperatures, even with a window cracked open. While anyone left in a parked car is at risk, children are especially at risk of getting a heat stroke or dying. When traveling with children, remember to do the following:
People who are obese are at much greater risk for heat-related illnesses. Carrying excess weight can affect your body’s ability to regulate its temperature and cause you to retain more heat. Talk to your doctor if you need help managing your weight.
Limit sun exposure when you’re outside by wearing a wide-brimmed hat and light, loose-fitting clothing. Also consider bringing an umbrella, or overhang to protect yourself from the sun.
Infections such as the flu can cause your body temperature to spike. If you’ve recently overcome an illness, be cautious about the amount of time you spend outside and spend exercising for a couple of weeks.
Keep in mind the time of day you’ll be outside, as early mornings and late evenings are the coolest times of the day. And always check the heat index, or the combination of the temperature and humidity levels, on a mobile app or online. When you see heat indexes in the high 90s or above, be especially careful about the amount of time you spend outside.
Stay away from very sugary or alcoholic drinks—these actually cause you to lose more body fluid. Also avoid very cold drinks, because they can cause stomach cramps.
Replace Salt and Minerals: Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.
If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.
Spending time in the sun is arguably the best part of summer. Make sure to use these tips to stay safe while doing so.
Dr. Sonali Bhonsle,
BHMS, PG Hom (London), PG Dietetics,
Fellowship in Advance Homoeopathy.
