Warmer weather means more time spent outside and enjoying the heat, but it can also mean serious damage to your health if precautions are not taken to protect not only your skin but your internal body also.
It was reported that in 2022, above 2000 people died during heat periods in the UK (June-August) and this number is only expected to rise as heat-periods become hotter and hotter each year.
Signs of heat exhaustion, heat stroke and dehydration
It’s crucial to be aware of the symptoms of heat exhaustion, heat stroke and dehydration, here are some signs you should look out for:
Heat Exhaustion
- Fatigue
- Dizziness
- Feeling sick/vomiting
- Excessive sweating
- Cramps in the stomach or arms and legs
- Fast breathing & heartbeat
- High temperature
- Excessive thirst
- Feeling weak
Heat Stroke
- Change in mental state e.g. confusion, delirium
- Seizures
- Loss of consciousness
- Not sweating even if you feel hot
If you are experiencing symptoms of heat stroke or severe symptoms of heat exhaustion, call 999 immediately.
Dehydration
- Fatigue
- Feeling thirsty & lightheadedness
- Having dark yellow & strong smelling urine
- Passing urine less than usual
Here are some different ways you can keep cool during the summer:
Hydration & Keeping Wet
It’s important to keep hydrated whilst you sweat, as the perspiration released contains liquids that are essential to your body to keep it hydrated. This can be replenished through cold water that is easily absorbed by your body, as well as sports drinks that contain salt and sugar. Avoiding caffeine and alcohol can limit dehydration too.
Not only is keeping hydrated vital for your body in the heat, but drenching your top or frequently misting yourself with water can also help. Simply taking a cold shower or even dipping your hands and feet in room temperature or cold water can also be effective as it will regulate your body temperature, assisting your body’s natural air conditioner in keeping you cool.
Meals
Cooking meals earlier in the morning or late in the evening can limit the amount of heat being created in your home. Try eating foods that have a high water and fluid content such as strawberries, cucumber, lettuce and meals such as soups and stews as these will keep you hydrated.
Inside your home
Your home should be a place to escape from the heat and be a cooling oasis where you can regulate your body temperature and relax without any discomfort.
Although there is temptation to open windows when the temperature increases, this can let in warm air rather than cold. It is more effective to open the windows during colder periods of the day such as early in the morning or late evening to allow colder air to circulate.
Closing blinds, shutters and curtains can cool the rooms in the house, however if you have metal blinds, this can make rooms hotter.
Exercise
Exercising in the sizzling sun can put you at risk of not only severe sunburn but heat exhaustion or heat stroke too. Changing your exercising routine to either early morning or late evenings can prevent this and also allow your body’s natural air conditioning to work efficiently. Take more breaks than usual and replenish the water lost from your body by hydrating before, during and after exercising.
