Dealing with Heat: Health Tips for Hot Summer Days

Why extreme heat is a burden on the body

High temperatures pose great challenges to the human body. In heat over 30 degrees Celsius, the body has to work harder to maintain its core temperature of 37 degrees. Sweating, dilated blood vessels, and an increased heart rate are natural cooling mechanisms, but they can lead to exhaustion and circulatory problems.

Particularly at risk are older people, children, pregnant women and people with chronic illnesses such as cardiovascular problems or Diabetes. These risk groups should take special precautions during heatwaves.

Recognize and prevent heat-related illnesses

Heat exhaustion: Pay attention to early warning signs

Heat exhaustion occurs due to excessive loss of fluids and salt. Typical symptoms include:

• Excessive sweating and a feeling of weakness
• Headaches and dizziness
• Nausea and vomiting
• Muscle cramps
• Low body temperature below 40°C

At the first signs, affected individuals should immediately move to the shade, drink cool beverages, and cool the body with damp cloths.

Heatstroke: Medical emergency

A heatstroke is life-threatening and requires immediate medical attention. Warning signs include:

• Body temperature above 40°C
• Hot, dry skin without sweat
• Confusion or unconsciousness
• Confusion and seizures
• Rapid, weak pulse

In case of suspected heatstroke, the emergency doctor must be called immediately.

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Still or low-carbonated water are ideal in hot weather.

Proper hydration in heat

Drinking water: Foundation of heat prevention

On hot days, adults should drink at least 2.5 to 3 liters of fluids every day - significantly more than the usual 1.5 liters. Ideal beverages include:

• Still or low-carbonated water
• Unsweetened herbal and fruit teas (lukewarm)
• Diluted fruit juices (1:3 ratio with water)
• Electrolyte drinks during heavy sweating

What not to drink during the heat

Alcohol Alcoholic and caffeinated drinks increase dehydration and should be avoided. Ice-cold drinks unnecessarily stress the circulatory system and can cause stomach problems. Lukewarm drinks are more digestible and help the body regulate temperature.

Nutrition at high temperatures

Light food for hot days

In hot weather, nutrition should be adjusted to easily digestible, water-rich foods:

Fruit and vegetables: Watermelon, cucumbers, tomatoes, and salads provide liquid and important minerals. They contain natural electrolytes and cool the body from the inside.

Small portions: Instead of three large meals, five small portions spread throughout the day are more easily digestible. Heavy, high-fat meals place additional stress on the body.

Mineral balance: Salty snacks like pretzels or a pinch of salt in water compensate for sodium loss from sweating.

Adjust meal timing

Main meals should be moved to the cooler morning hours or evening. Warm meals at noon unnecessarily increase body temperature.

Clothing and sun protection in heat

The right clothing makes the difference

Light, loose clothing made of breathable natural materials like cotton or linen protects against overheating. Dark colors absorb heat and should be avoided. A head covering protects against direct sunlight and prevents sunstroke.

Sun protection for health

UV radiation is particularly intense at high temperatures. An Sunscreen with at least SPF 30 should be reapplied every two hours. Sunglasses and shade between 11 am and 4 pm are also important.

Keep your home and workplace cool

Natural cooling without air conditioning

Ventilate early in the morning and late at night when the outside temperature is lower. Windows and blinds should remain closed during the day. Damp towels in front of the windows or a water-filled container can lower the room temperature.

Sleep in the heat

A cool bedroom is essential for restful sleep. Thin cotton bedding, a cool foot bath before going to bed, and a fan can help. Damp cloths on the forehead and wrists further cool the body.

Adjust physical activity in hot weather

Exercise during cooler hours

Intensive physical exertion should be moved to early morning or late evening. Between 11 am and 4 pm, the risk of heat-related illnesses is highest. Water sports and swimming are ideal alternatives on hot days.

Take body's warning signs seriously

If you feel dizzy, nauseous, or extremely exhausted, stop any activity immediately. These symptoms indicate that the body is reaching its limits.

Protect vulnerable groups

Babies and toddlers

Children cannot regulate their body temperature as well as adults. They should never be left in vehicles and need frequent fluid intake. Paddling pools and damp clothing help cool them down.

Senior citizens and the chronically ill

Older people often have a reduced sense of thirst and perspire less. Regular monitoring of fluid intake and staying in air-conditioned rooms is important. People with Cardiovascular diseases should discuss their medication intake with their doctor.

First aid for heat emergencies

Immediate measures in case of overheating

• Bring the person into the shade or a cool room
• Loose, airy storage
• Cool, damp cloths on forehead, neck and wrists
• If conscious: give lukewarm drinks in small sips
• If unconscious: place in stable side position and call emergency number 112

When to call the doctor

If symptoms persist, high fever, consciousness disorders or convulsions occur, immediate medical help is required. Heat stroke and severe heat exhaustion are medical emergencies.

Climate change and increasing heat stress

The frequency and intensity of heat waves are increasing due to climate change. It's even more important to learn about heat protection measures in advance and implement them consistently. Weather forecasts and heat warnings from authorities should be taken seriously.

Conclusion: Staying Healthy Through Hot Summer Days

Proper handling of heat protects against health problems and allows even extreme temperatures to be well endured. Drinking plenty, wearing suitable clothes, avoiding the midday heat, and recognizing warning signs are the most important pillars of heat prevention.

Anyone who follows these tips and listens to their body can stay healthy and active even at high temperatures. However, with risk groups and the first signs of heat-related illnesses, one should not hesitate to seek medical help.