How to stay safe in the heat this summer?
“Many heat-related health problems can be prevented by drinking enough fluids, reducing physical exertion, and taking the body's warning signs seriously,” says Frank Wanka, MD, Medical Director, Chief Physician of Trauma Surgery, and Head of the Emergency Department at Helios St. Elisabeth Hospital Bad Kissingen. Common symptoms include dizziness, headaches, nausea, exhaustion, and circulatory problems. “It becomes critical if confusion, severe drowsiness, persistent vomiting, shortness of breath, a very high fever, or impaired consciousness occur. In such cases, medical assistance should be sought immediately.”
Key heat safety tips
One of the most effective protective measures is to adapt your daily routine. Errands, walks, exercise, or gardening should preferably be scheduled for the early morning or evening hours. Resting during the hottest part of the day is advisable. When outdoors, people should seek shade, wear a hat, and choose lightweight, loose-fitting clothing. Indoor spaces should also be kept as cool as possible by ventilating in the morning and evening while keeping windows and curtains closed during the day.
Maintaining adequate hydration is particularly important. Healthy adults should drink at least 1.5 litres of fluids per day, increasing their intake during hot weather, physical activity, or heavy sweating. Water, unsweetened tea, and heavily diluted fruit juice spritzers are especially suitable. Drinks should not be ice-cold, as the body must expend additional energy to warm them to body temperature. People with heart or kidney disease should consult their physician about the appropriate amount of fluid intake, as more is not always better for these patients.
Children and older adults often experience thirst later or less intensely. Family members and caregivers should therefore actively remind them to drink and keep beverages readily available. Simple routines — such as drinking a glass of water after getting up, with every meal, and between meals — can be very helpful. Water-rich fruits, including watermelon, berries, and peaches, as well as light meals, also help reduce the strain on the body.
Appropriate clothing is another important factor. Light-coloured, breathable clothing made from natural fibres promotes air circulation and helps prevent overheating. Wearing a hat is advisable during prolonged sun exposure, particularly for children and older adults. Sunscreen should be reapplied regularly.
At the first signs of heat-related illness, people should move out of direct sunlight, seek a cool room or shade, drink fluids, loosen tight clothing, and cool the body gradually. Applying cool, damp cloths to the arms, neck, or forehead may also help. Alcohol should be avoided during hot weather, as it can place additional strain on the cardiovascular system.
“Heat is no reason to panic, but it does require vigilance,” says Frank Wanka, MD. “People who look after themselves and those around them usually cope well with hot weather. The most important thing is not to ignore warning signs, especially in people who live alone or already have underlying health conditions.”
The clinic’s medical team recommend seeking medical attention without delay if severe symptoms develop or if there is any uncertainty. Warning signs include impaired consciousness, severe circulatory problems, persistent confusion, shortness of breath, seizures, or suspected heat stroke.
Read more:
Do you need more information about Helios Hospitals or want to schedule your treatment?
