Tips to Beat the summer heat

01 May 2025

Dr. Baishakhi Chandra

Senior Medical Officer

What are the Impacts of extreme heat?

Heat cramps - painful muscle cramps and spasms that occur during or after intense exercise and sweating in high heat.
Heat exhaustion – due to loss of water and salt in the body and body can't cool itself correctly. If left untreated, it can progress to heat stroke.
Heat stroke - when the body's heat-regulating system is overwhelmed by excessive heat. The skin may be dry if the ability to sweat has been lost. It's a life-threatening emergency and needs immediate medical care.

What is Heat stroke?

Heatstroke occurs when your body temperature rises rapidly and body can’t cool itself down.
Heatstroke, also called sunstroke, is the most severe form of hyperthermia, or heat-related illness.
It’s a life-threatening condition that happens when your body temperature rises above 104 degrees Fahrenheit (40 degrees Celsius).
It may be caused by strenuous activity in the heat or by being in a hot place for too long.
Especially likely to affect older people, people who have health problems, and young children and babies.
Heatstroke can lead to brain damage, organ failure or death.
Unless treated immediately, heat stroke can have fatal consequences.

Heatstroke signs and symptoms:

Fever of 104 degrees Fahrenheit (40 degrees Celsius) or greater.
Changes in mental status or behavior, such as confusion, agitation and slurred speech, irritability, delirium.
Alteration in sweating. Hot, dry skin or heavy sweating.
Nausea and vomiting. You may feel sick to your stomach or vomit.
Flushed skin. Your skin may turn red as your body temperature increases.
Rapid breathing. Your breathing may become rapid and shallow.
Racing heart rate. Your pulse may significantly increase.
Headache. Your head may throb.
Fainting, seizures or coma.

Health tips: Prevention is the definitive treatment for heat stroke!

Drink sufficient water as often as possible, even if not thirsty.
Wear light weight, light-colored, loose, cotton clothes.
Use protective goggles, umbrella/hat while going out in sun.
While travelling, carry water with you.
If you work outside, use a hat or an umbrella and also use a damp cloth on your head, neck, face and limbs.
Use ORS, coconut water, homemade drinks like lemon water, buttermilk, etc. which help to re-hydrate the body.
Keep animals in shade and give them plenty of water to drink.
Use fans, damp clothing and take bath in cold water frequently.
Schedule strenuous jobs to cooler times of the day.
If you feel faint, lie down and raise your legs above your head. Go to a cool area and drink fluids as soon as possible.

DONT’s:

Avoid going out in the sun, especially between 12.00 noon and 3.00 p.m.
Avoid wearing dark, heavy or tight clothing.
Avoid strenuous activities when the outside temperature is high. Avoid working outside between 12 noon and 3 p.m.
Avoid cooking during peak hours. Open doors and windows to ventilate cooking area adequately.
Do not leave children or pets in parked vehicles.
Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion.

Heatstroke is a medical emergency, how to respond in need:

If you suspect a person may be experiencing heatstroke, seek immediate medical help, take the victim to a hospital immediately.
While waiting for emergency treatment, take immediate action to cool the overheated person
Get the person into shade or indoors.
Remove excess clothing.
Cool the person — sponge with cool water, fan while misting with cool water, or place ice packs or cold, wet towels on the person's head, neck, armpits and groin.
If the person is fully conscious, give cold water/ fluid to drink.
Do not give the person anything to drink in Heatstroke, if not fully conscious – patient may aspirate!