Summer Safety: Preventing Heat Stroke

Heat stroke is a dangerous and life-threatening condition that occurs when the body reaches a temperature of 104 degrees or higher. It can cause serious damage to the brain, heart, kidneys, and muscles if left untreated. While spending time outdoors in the summer is enjoyable and beneficial for physical and mental health, it is important to take precautionary measures to prevent heat-related injuries and illnesses. Heat exhaustion often precedes heat stroke, and symptoms include cool, moist skin, heavy sweating, dizziness, fatigue, and nausea. To prevent heat stroke, it is crucial to stay cool, stay hydrated, and be informed about the signs and symptoms of heat-related illnesses.

Wear loose-fitting, lightweight clothing

Wearing loose-fitting, lightweight clothing is one of the most important steps in preventing heat stroke. This is because tight-fitting clothing can restrict your body's ability to cool down properly. When the weather is hot, it is crucial to give your body the best chance to regulate its temperature.

Loose-fitting clothing allows air to circulate and helps to keep you cool. It is also more comfortable, which is important when trying to keep yourself safe in hot weather. Tight clothing can restrict movement and blood flow, making it harder for your body to cool itself. It is also more likely to stick to your skin, which can be uncomfortable and trap heat.

Lightweight clothing is also key. Heavy fabrics can weigh you down and trap heat, preventing your body from cooling effectively. Lighter fabrics are often more breathable, allowing air to circulate and helping to wick away sweat. This is especially important if you are planning to be active in the heat, as exercise generates body heat.

The colour of your clothing can also make a difference. Dark colours absorb heat from sunlight, whereas light colours reflect it. Opting for light-coloured clothing can help to keep you cooler.

It is also important to be mindful of how much clothing you are wearing. Wearing too many layers or excess clothing can prevent your body from cooling properly. It is best to stick to a single layer of clothing and choose thin, lightweight fabrics.

By choosing loose-fitting, lightweight clothing, you can help keep your body cool and reduce the risk of heat stroke. This is a simple yet effective step to protect yourself in hot weather.

Stay hydrated

Staying hydrated is one of the most important things you can do to prevent heat stroke. Dehydration is a significant risk factor for heat-related illnesses, and drinking plenty of fluids will help your body to maintain a safe temperature.

It's important to drink water regularly throughout the day, even if you don't feel thirsty. Carry a bottle with you when you go out, so you always have access to water. If you're spending time in the sun, it's crucial to increase your fluid intake to compensate for the extra sweating your body will be doing to cool down. However, it's best to avoid very cold drinks as these can cause stomach cramps.

It's not just about how much you drink, but also what you drink. Sugary drinks, alcohol, and very cold drinks can actually cause you to lose more body fluid, so it's best to stick to water or sports drinks that can replace the salts and minerals lost through sweating. If you're on a low-salt diet or have certain medical conditions, talk to your doctor about the best way to stay hydrated and replace electrolytes.

Breastfeeding mothers should also be aware that they need to increase their water intake on hot days, as they need to stay hydrated for themselves and their babies.

Avoid the sun during peak hours

The sun's ultraviolet (UV) radiation is at its most intense between 10 a.m. and 4 p.m. This is the period when you should be most cautious about sun exposure. Here are some ways to avoid the sun during these peak hours:

• Limit outdoor activities during peak hours: Plan your outdoor activities during the cooler times of the day, such as early morning or late afternoon and evening. If you must go out during the peak hours, try to stay in the shade as much as possible. Remember that even on cloudy days, you can still get sunburned by UV radiation.
• Seek shade: When outdoors, especially during peak hours, seek shade under trees, umbrellas, or canopies. Even when in the shade, remember that UV rays can reflect off other surfaces like water, snow, and sand, so it's important to combine shade with other protective measures.
• Wear protective clothing: Choose lightweight, loose-fitting, and tightly woven clothing that covers your arms and legs. Dark colours generally offer more protection than light colours. Also, don't forget to protect your head, face, and neck with a wide-brimmed hat.
• Use sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30 generously to all exposed skin, and reapply at least every 2 hours, or more frequently if you are swimming or sweating. Remember that no sunscreen provides complete protection, so it should be combined with other measures.
• Protect your eyes: Wear UV-blocking sunglasses that provide 99-100% protection against UVA and UVB rays. This will help shield the delicate skin around your eyes as well as your eyes themselves from damage.
• Stay indoors in a cool place: If possible, stay in an air-conditioned place during the hottest parts of the day. If your home doesn't have air conditioning, spend a few hours in a shopping mall or public library to give your body a break from the heat.

Keep your home cool

Keeping your home cool is an important part of preventing heat stroke and heat exhaustion, especially if you have children or older adults in your household. Here are some ways to keep your home cool during hot weather:

Open Windows and Use Fans

If your home does not have air conditioning, open windows for ventilation and run a fan. This will help create a cross breeze and keep air circulating. However, be aware that electric fans may provide comfort, but when the temperature is very high, they will not prevent heat-related illnesses.

Limit the Use of Heat-Generating Appliances

Avoid using heat-generating appliances such as the stove, oven, or clothes dryer. These appliances can increase the temperature inside your home. Opt for cooler cooking methods like salads, sandwiches, or no-cook meals that don't require heat. If you must use the stove or oven, try to do so during cooler times of the day, and make sure to turn on the kitchen exhaust fan to remove excess heat and steam.

Close Curtains or Blinds

During the hottest parts of the day, keep curtains or blinds closed, especially on windows that receive direct sunlight. This will help block out the sun's rays and prevent your home from heating up. If you have thicker curtains or blackout curtains, they can be particularly effective at blocking out sunlight and keeping the room cooler.

Use Air Conditioning

If you have air conditioning, use it to keep your home cool. Stay in air-conditioned spaces as much as possible, especially during the hottest parts of the day. If your home does not have air conditioning, consider spending time in public spaces with air conditioning, such as libraries or malls. Many cities also have "cooling centers" that residents can utilize during heat waves.

Keep Hydrated and Dress Lightly

Encourage everyone in your household to drink plenty of fluids, especially water. Keep hydrated throughout the day, even if you don't feel thirsty. Additionally, dress in loose-fitting, lightweight clothing made from breathable fabrics. Light colours are preferable, as dark colours absorb heat from sunlight.

Be cautious if you're at increased risk

If you take medications or have a condition that increases your risk of heat-related problems, it's important to be cautious and take extra precautions. Here are some ways to be cautious if you're at increased risk of heat stroke:

• Avoid the heat: If possible, stay in a cool, air-conditioned environment, especially during the hottest parts of the day. If you don't have air conditioning at home, spend a few hours in a public library or a shopping mall to help your body stay cool.
• Act quickly at the first signs of overheating: If you notice any symptoms of overheating, such as heavy sweating, dizziness, rapid pulse, nausea, or confusion, move to a cooler area immediately and seek medical attention if necessary.
• Stay hydrated: Drink plenty of fluids to help your body maintain a healthy body temperature. Avoid sugary, alcoholic, and very cold drinks, as these can cause you to lose body fluid or cause stomach cramps.
• Take precautions with medication: Some medications can affect your body's ability to stay hydrated and regulate temperature. Consult your healthcare provider to understand the effects of your medication and any extra precautions you should take.
• Be cautious with outdoor activities: If you must engage in strenuous activities or sports events in hot weather, ensure that medical services are available in case of a heat emergency. Take breaks, rest in cool spots, and stay hydrated.
• Get acclimated to the heat: If you're not used to hot weather, it can take several weeks for your body to adjust. Gradually increase your time spent in the heat and limit strenuous activities until you're conditioned to higher temperatures.
• Monitor your condition: If you're at increased risk, regularly check your own condition and have someone do the same for you. This is especially important if you're experiencing heat exhaustion, as prompt treatment can prevent heat stroke.

Frequently asked questions