In Munich's heatwave, these precautions safeguard against heat exhaustion, sunburn, and related issues.
Staying Hydrated and Safe in the Heat: A Guide to Sunstroke and Heatstroke Prevention
As the mercury rises, it's crucial to be aware of the risks associated with heat and sun exposure. Two common heat-related illnesses are sunstroke and heatstroke, which can be potentially life-threatening if not treated promptly.
What is Sunstroke and Heatstroke?
Sunstroke, also known as sunburn or heat exhaustion, is caused by intense sunlight on the head and neck. On the other hand, heatstroke occurs when the body overheats due to prolonged exposure to high temperatures.
Symptoms of Sunstroke and Heatstroke
Symptoms of sunstroke and heatstroke can include headache, nausea, vomiting, dizziness, stiff neck, consciousness disturbances, a red, hot head, fever over 40 degrees, hot and dry skin, rapid pulse, rapid breathing, muscle cramps, diarrhea, low blood pressure, and confusion.
First Aid for Sunstroke and Heatstroke
First aid for sunstroke or heatstroke involves moving the affected person to a cool, shaded area, elevating the head, loosening tight clothing, giving the affected person something to drink if conscious, cooling the body as much as possible, monitoring the affected person's breathing and consciousness, placing the affected person in the recovery position if they become unconscious, and beginning CPR if their breathing stops.
Hydration in Hot Weather
To maintain optimal hydration during hot weather, it's essential to choose the right drinks. The best options include water, electrolyte-rich, plant-based beverages such as lemon water, infused waters with natural electrolytes (e.g., lemon, lime, pink Himalayan salt), and coconut water. These drinks help replenish fluids and essential minerals lost through sweat while avoiding added sugars or animal products.
Specifically recommended hydrating drinks include lemon water for a vitamin C boost and digestion support, coconut water for natural electrolytes and hydration without carbonation, and infused waters with ingredients like chlorophyll, aloe, spirulina, ocean minerals, and antioxidants to promote hydration and overall wellness.
Avoiding Alcohol and Other Risks
Alcohol should be avoided during hot weather as it is a mild diuretic and dulls thirst perception, increasing the risk of dehydration and heat-related illness. If drinking alcohol in hot weather, it should be low-alcohol content and carefully balanced with plenty of water intake—at least matching the volume of alcohol consumed.
Other safety tips include drinking water before going out in the heat (2 to 3 cups 2-3 hours prior), and for outdoor workers, drinking about eight ounces of water every 15-20 minutes regardless of thirst.
At-Risk Groups
Older people and children are at a higher risk of heatstroke due to their inability to sweat efficiently and thin skin/skull bones. Additionally, spending a long time in the blazing sun without appropriate sun protection increases the risk of sunstroke or heatstroke. People with little or no hair on their head are also at a higher risk of sunstroke.
By following these guidelines, you can stay safe and hydrated during hot weather, reducing the risk of sunstroke and heatstroke. Always remember, if you suspect someone is experiencing a heat-related illness, seek immediate medical attention.
[1] Healthline. (2021). The Best and Worst Drinks for Hydration. [online] Available at: https://www.healthline.com/nutrition/best-drinks-for-hydration
[2] Mayo Clinic. (2021). Heat illnesses: Prevention and treatment. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/heat-illness/art-20048389
[3] The Good Kitchen. (2021). The Best Hydrating Drinks for Summer. [online] Available at: https://thegoodkitchen.co/blogs/blog/the-best-hydrating-drinks-for-summer
- To promote overall health and wellness, one should consider incorporating different hydrating drinks such as water, lemon water, coconut water, and infused waters with natural electrolytes and wellness-boosting ingredients like chlorophyll and spirulina.
- When it comes to fitness and exercise, it's important to keep in mind that alcohol should be avoided during hot weather, as it increases the risk of dehydration and heat-related illnesses.
- Maintaining good skin health in hot weather is essential to prevent sunstroke. Proper sun protection such as sunscreen, hats, and long sleeves can help shield the skin from intense sunlight, especially for individuals with little or no hair on their head who are more susceptible to sunstroke.
