Beat the Heat: How to Stay Cool and Avoid Heat-Related Illnesses
Verified By
KIMS-SUNSHINE
Specialist,
11 March, 2025
Summers can mean high temperatures and having to find creative ways to cool down. While summers can mean vacation time, it also means that you will be spending a lot of time outdoors, with the sun beating down on you mercilessly. This is less than ideal in most cases, as your body cannot deal with too much heat. Sweating is obviously a measure undertaken by your body to cool down, but in some people, this mechanism may not work as well, setting them up for issues like heat exhaustion, heat stroke and other issues. Other issues that you may face this summer include heat syncope, heat rash and heat seizures in extreme cases.
Signs And Symptoms Of Heat Exhaustion And Heat Stroke-
Heat exhaustion signs that you need to be watchful for this season are-
- You feeling tired and sweaty
- High body temperature
- Looking pale and feeling nauseous
Heat stroke is when these symptoms get much worse, leading to cramps, severe sweating, organ failure, severe dehydration and other related issues. If you don’t take care of your heat exhaustion symptoms, then it may progress to heat stroke. Heat cramps and heat rash are also pretty common this time around. Rashes manifest as red itchy ones on areas where you sweat a lot- which means the forehead, the back, the neck, the groin area, between skin folds and other such areas. Cramps come when you exercise too hard and don’t drink enough water, due to a buildup of lactic acid. Fainting may also happen in a few cases due to a drop in BP.
How To Keep Your Body Hydrated In Hot Weather-
Research shows that women need at least 3 litres and men need litres of water every day. This doesn’t have to be water alone. It can also come in the form of buttermilk, fruit juices, coconut water etc. Energy drinks and sodas are way too sugary and will actually dehydrate you. Same goes for your favourite cup of coffee or chai. You can also flavour your water with herbs like mint or add lemon and cucumber.
What To Wear To Stay Cool In High Temperatures-
Use airy, cooling fabrics like cotton, linen or khadi. Silk is also not a bad option, but you may have to deal with sweat stains and that is not ideal. Rayon is also a decent option.
What To Do If Someone Shows Signs Of Heat Stroke-
If you notice someone suffering from heat stroke-like symptoms, then you need to remove any clothing that may feel restricting and get them to cool down ASAP. You can pour some water on their clothes and then direct a stream of air towards them using a fan. You can also get them to sip on some water if they are conscious. If they are not breathing and are unconscious, then you should rush them to a hospital.
Conclusion
Heat related illnesses can be pretty common in the summer but there is no need to overthink. You just need to eat well, sleep well and drink a lot of water throughout the day. It is important to not drink water if you are feeling parched or really thirsty, because by this point in time, you are already dehydrated. It makes more sense to sip on some water every 15-20 minutes. Adding some flavour to water can make it seem interesting too. Wearing the right kinds of clothes too can help- flowy, loose clothing in cotton or linen are best for you. You can also add some rose petals or mint to bath water- these can help you cool down and you will smell great too, as a bonus, instead of the normal sweaty stink most of us have. There you have it- stay cool, stay safe and use sunscreen. Don’t get out too much between 12-5 pm and you are sorted. Have a great summer ahead!
