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June 20, 2025
Lena Sämann
Extreme heat is a strain on the body. Here you will learn how to recognize and avoid heat-related illnesses, why proper nutrition and hydration are important, and how to keep your home and workplace cool.
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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.
Heat exhaustion occurs due to excessive loss of fluids and salt. Typical symptoms include:
At the first signs, affected individuals should immediately move to the shade, drink cool beverages, and cool the body with damp cloths.
A heatstroke is life-threatening and requires immediate medical attention. Warning signs include:
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.
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:
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.
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.
Main meals should be moved to the cooler morning hours or evening. Warm meals at noon unnecessarily increase body temperature.
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.
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.
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.
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.
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.
If you feel dizzy, nauseous, or extremely exhausted, stop any activity immediately. These symptoms indicate that the body is reaching its limits.
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.
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.
If symptoms persist, high fever, consciousness disorders or convulsions occur, immediate medical help is required. Heat stroke and severe heat exhaustion are medical emergencies.
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.
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.
