Coping with Extreme Heat. How to keep cool in extreme temperatures
Given that the best defence is prevention, the following list of recommendations need to be followed in order to “Enjoy this summer in good health”:
Drink water and fluids frequently , even if you don’t feel thirsty and regardless of the physical activity you do.
Avoid drinking too much caffeinated beverages, alcohol or large amounts of sugar , as these can cause you to lose more body fluids.
Although anyone can experience heat-related problems, pay special attention to infants and young children, the elderly, and people with medical conditions that can be aggravated by heat and dehydration, such as heart disease.
Stay in cool, shaded or air-conditioned places as much as possible , and cool down whenever necessary.
Try to reduce physical activity and avoid outdoor sports during the hottest hours (from 12:00 to 17:00).
Wear light , loose, breathable clothing.
Never leave anyone in a parked, closed vehicle (especially children, the elderly, or the chronically ill).
Consult your doctor if you have symptoms that last more than an hour and may be related to high temperatures.
Keep your medicines in a cool place ; heat can alter their composition and effects.
Eat light meals that help replenish salts lost through sweating (salads, fruits, vegetables, juices, etc.)
Keeping your home cool
It is advisable to ventilate your home in the morning and then close the windows during the hours of high temperatures and open them in the late afternoon and at night, when it is a little cooler. If you have air conditioning, keeping the house cool is a good option, but it is not recommended to reduce the temperature below 23 degrees. Use blinds and curtains to keep out the sun during peak hours.
Heat stroke symptoms in older people
It is important to know the warning signs, because if we experience any of the symptoms of heatstroke we may need to seek medical attention. The following symptoms can warn us that we are suffering from heat stroke:
Muscle cramps
Although these are painful muscle spasms, they do not pose a danger to our health. However, these symptoms are a warning that a more serious condition is occurring . That is, if we ignore the cramps and do not treat possible heat stroke or dehydration, we could end up altering the functioning of various organs.
Heat exhaustion
Another warning sign is tiredness or exhaustion , which is characterised by the following symptoms:
Thirst
- Weakness, tiredness and fatigue.
- Tachycardia – your heart beating much faster.
- State of mental confusion and anxiety.
- Increase in body temperature.
- Specifically, heat exhaustion usually occurs after prolonged physical exertion.
Sunstroke or heat stroke
The onset of heat stroke occurs when the above symptoms have not been addressed, which causes them to worsen and the consequences to be greater. Generally, these conditions are characterised by the following symptoms:
Headache.
Very high body temperature.
Dilation of the pupils.
Disorientation and mental confusion.
Vomiting.
Spasms, tremors and lack of coordination.
Loss of ability to sweat.
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