How to Prevent Heatstroke

Heatstroke, also known as sunstroke, is a severe condition in which the body cannot cool itself through sweating and becomes overheated.

People are more likely to first have a heat cramp or heat exhaustion, which are less severe conditions. But when these problems are not treated and controlled in time, they lead to heatstroke.

Heatstroke is common among people living in hot, humid climates. It happens mainly due to a combination of dehydration and heavy exertion out in the sun.

Other factors that increase your risk are drinking alcohol, wearing excessive clothing, strenuous physical activity, sweat gland dysfunction and cardiovascular disease.

The main sign of heatstroke is a sudden increase in body temperature. Other symptoms include fatigue, headache and dizziness, decreased perspiration, muscle cramps or weakness, a rapid pulse rate, nausea and vomiting, flushed skin or redness, difficulty breathing, confusion and even loss of consciousness.

Anyone can experience this problem during the hot summer days, but some people are more susceptible to it. Elderly people aged 65 or older are more likely to get heatstroke. People traveling to hot, humid places for the first time are also at a higher risk.

Heatstroke can be fatal if not treated right away. Always seek professional help. Without proper treatment, it can cause severe damage to the brain or other vital organs.

However, there are many precautions and lifestyle changes that can help prevent heatstroke.

Protect against sunburn :-

• Sunburn affects your body’s ability to cool itself, so protect yourself outdoors with a wide-brimmed hat and sunglasses
• And use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you’re swimming or sweating.

Never leave anyone in a parked car :-

• • This is a common cause of heat-related deaths in children.
  • When parked in the sun, the temperature in your car can rise 20 degrees F (more than 6.7 C) in 10 minutes.

• It’s not safe to leave a person in a parked car in warm or hot weather, even if the windows are cracked or the car is in shade.
• When your car is parked, keep it locked to prevent a child from getting inside.

Drink extra fluids :-

• To prevent dehydration, it’s generally recommended to drink at least eight glasses of water, fruit juice, or vegetable juice per day.
• Heat-related illness also can result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.

Recognize the symptoms of heatstroke :-

• An oncoming migraine is an indication of heatstroke so if you get one, get out of the sun fast and try to get indoors.
• Once the headache starts no matter how much water you drink it will not go away, you might tend to regurgitate or vomit.
• Other dangerous symptoms are nausea, dizziness and fainting, which, if left ignored could lead to death.

Get acclimated :-

• • Limit time spent working or exercising in heat until you’re conditioned to it.
  • People who are not used to hot weather are especially susceptible to heat-related illness.

• It can take several weeks for your body to adjust to hot weather.

Keep Yourself Hydrated :-

Drinking enough water throughout the day should be your utmost priority during the summer to prevent heatstroke.

When temperatures outside continue to rise, your body loses water faster and your body temperature can get high. By increasing your water intake, you can regulate your body temperature, prevent excessive sweating and avoid dehydration. All these factors will help prevent heatstroke.

• Take regular beverage breaks and, if needed, set an alarm on your phone as a reminder.
• Keep a water bottle handy so that you can take sips of water while you work or exercise.
• Drink electrolyte-rich sports drinks to replenish lost electrolytes and water.
• Drink water before and after exercising.
• Apart from water, fluids like buttermilk and coconut water are also good options.
• Avoid fluids containing either caffeine or alcohol as they can lead to dehydration.

Note: Those who have epilepsy; heart, kidney or liver disease; or are on fluid-restricted diets must consult a doctor before increasing liquid intake.

Avoid Peak Sun Hours :-

• Stay out of the sun during the hottest part of the day, between 10 a.m. and 4 p.m. However, if it is very hot before or after these times, also avoid being out in the direct sun during those times.
• If possible, schedule outdoor activities for the coolest times of the day, early morning or after sunset.
• If you need to go out when it is hot, make sure to apply sunscreen, wear a hat and stay in the shade whenever possible. Also, do not forget to carry a water bottle with you.

Exercise Carefully :-

Exercise is good for your overall health, but any strenuous activity in the daytime during the summer months can raise your body temperature, leading to heat exhaustion or heatstroke. During the summer season, plan your exercise routine accordingly.

• • Avoid strenuous exercises during the day.
  • Avoid playing outdoor sports during the peak hours of the day.
  • Schedule your vigorous exercises for cooler times of the day.

• If you go for a morning walk, do it before the outdoor temperature becomes too high.
• Do aerobic exercises indoors and take regular breaks.
• Consume enough fluids before, during and after exercising.
• You can also opt for a gym, but make sure it is air-conditioned.

Try Home Remedies :-

To prevent heat exhaustion as well as heatstroke, you can even try some home remedies that can help regulate body temperature and keep your body cool.

• Make a refreshing summer drink with the pulp of raw mangoes. Boil 4 to 5 raw mangoes with the skin. Allow them to cool, then extract the pulp. Put 2 tablespoons of the pulp in a glass of cold water. Add 1 tablespoon of sugar and 1 teaspoon each of salt and roasted cumin seeds. Drink it 2 or 3 times a day to keep your body cool.

• Onions are good to guard against heatstroke. You can consume onion in any form, preferably in raw form, to prevent heat-related issues in the summer.
• The juices of coriander or basil leaves are also very effective in keeping the body cool.
• Drink a glass of green coconut water a few times daily.

Dress for the Season :-

During the summer, you need to choose your clothing wisely.

• Light fabrics that allow your body to breathe can help keep you cool. Fabrics like cotton, linen, seersucker and chambray are the best options.
• Switch to a lighter color palette. Lighter shades do not absorb heat and help keep your body cool. At the same time, wear lightweight, loose-fitting clothing. Avoid wearing excess clothing or tight-fitting clothes that do not allow your body to cool properly.
• When going out, cover your head when with a wide-brimmed hat, cap or scarf. Use sunglasses to protect your eyes. Also, carry an umbrella to shield yourself from the sun’s rays.