You’re not imagining it. Beijing’s summer kicked into high gear seemingly overnight and the heat waves are upon us! All of which means, feeling abnormally dehydrated is now just a regular part of the day, as your body tries desperately to keep up with the city’s sweltering heat.
Heat exhaustion and heatstroke are two potentially serious health conditions that can occur if you get too hot. Of course, it’s incredibly important to avoid prolonged sun exposure during heatwaves or in hot climates, and even more so while engaging in strenuous physical exercise. Aside from that, however, we chatted with Dr. Liu Zhenqian, Head of Internal Medicine at Oasis International Hospital, who shared some tips about staying healthy while enjoying all the wonderful summer fun our beloved capital has to offer.
First, a little vocab lesson…
Heat Exhaustion
Heat exhaustion is when your body begins losing water or salt due to excessive heat. Symptoms may include heavy sweating and a rapid pulse. Heat exhaustion is one of three heat-related syndromes, with heat cramps being the mildest and heatstroke the most severe.
Heatstroke
Heatstroke is when the body becomes physically incapable of cooling itself and a person’s body temperature becomes dangerously high. Heatstroke is less common but more serious. It can put a strain on the brain, heart, lungs, liver, and kidneys, and can ultimately be life-threatening. If heat exhaustion isn’t detected and treated early, it could lead to heatstroke.
Sunstroke
Sunstroke, on the other hand, is when someone is exposed to direct sunlight for a prolonged period of time and manifests in the same symptoms and problems as heatstroke.
At-risk groups
Anyone can develop heat exhaustion or succumb to heatstroke during a heatwave or laborious activities in hot weather. However, some groups are at a higher risk when exposed to heat and the sun. People over 65, young children, and infants are all at a greater risk of developing heat exhaustion.
Older folks are more vulnerable as their bodies cannot cope as well as younger people with sudden temperature changes. This, coupled with the possibility of chronic health conditions and certain medications, might also impair the body’s ability to regulate its temperature.
Young children and infants sweat less, thus limiting their ability to cool down. Young children also produce more heat than adults when active, and this puts them at a higher risk of heat-related illnesses while out having fun in the sun.
Impaired health
Heat exposure can put a lot of stress on a person’s body. Those with serious chronic conditions should be extra vigilant on sunnier days, and particularly those suffering from heart or breathing problems.
Illnesses causing dehydration such as a recent bout of gastroenteritis may leave someone vulnerable to further dehydration and they should take care when out and about.
Certain medications can affect your body’s ability to regulate heat. Medications such as diuretics, antihistamines, beta-blockers, and antipsychotics can interfere with the body’s ability to dissipate heat, so take care if you’re taking such medication during those really hot summer days.
Work and lifestyle
Your choice of job can have you working outdoors in all sorts of weather conditions. During extreme heat those undergoing strenuous exercise for long periods, such as military soldiers, athletes, hikers, and manual workers should take care to:
- Keep hydrated
- Wear fast-drying, lightweight clothing
- Wear broad-brimmed hats to reduce direct sun exposure
At the same time, working indoors in hot, poorly ventilated rooms also puts the body under stress and at risk of heat exhaustion.
Appropriate clothing is important on hot days. Sweat can form an insulating layer on the body, making it work harder to regulate your internal temperature. Wearing tight, restrictive clothing in excessively hot weather can put you at risk.
Alcohol and drug abuse can lead to further dehydration on a sunny day and should be avoided.
First Aid Response
Heat exhaustion or heatstroke can develop within just a few minutes, or gradually over several hours or days.
Signs and symptoms
- tiredness and weakness
- feeling faint or dizzy
- a decrease in blood pressure
- a headache
- muscle cramps
- feeling and being sick
- heavy sweating
- intense thirst
- a fast pulse
- urinating less often and having much darker urine than usual
If left untreated, more severe symptoms of heatstroke can develop, including confusion, disorientation, seizures (fits), and a loss of consciousness.
Lifesaving steps
- Get the person to a cool place – an air-conditioned room or shade
- Remove excess clothing – let their skin breath
- Cool their skin – use a cool damp cloth
- Fan their skin while it’s moist – water evaporating from the skin while fanning will help cool the skin down more
- Give them fluids to drink – ideally water, fruit juice, or a sports drink
Most people should start to recover within 30 minutes.
When to call for help?
If you suspect that someone has heatstroke, immediately call 999/120 or transport the person to a hospital. Any delay in seeking medical help can be fatal.
Call for an ambulance when:
- the person doesn’t respond to the above treatment within 30 minutes
- the person has severe symptoms, such as loss of consciousness, confusion, or seizures
In the event that a person becomes unconscious, you should follow the steps above for cooling them down and place the person in the recovery position until help arrives. If they have a seizure, move nearby objects out of the way to prevent injury.
Tips for Staying Cool
Cool your environment
- Draw your curtains or blinds over windows that are exposed to the sun during the hottest part of the day
- Turn off non-essential electrical equipment, as they generate heat
- Indoor plants and bowls of water in the house can cool the air
- If you have no air-conditioning, an electric fan can provide some relief
Keep yourself cool
- Keep out of the sun between noon and 4pm
- Wear lightweight, light-colored, loose-fitting clothing, and a wide-brimmed hat
- Use sunscreen with a sun protection factor (SPF) of 30 or more
- Have cool baths or showers, and splash yourself with cool water
- Keep hydrated. Heat-related illness can also result from salt depletion, so it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity
- Avoid fluids containing caffeine or alcohol, because both substances can make you lose more fluids and worsen heat-related illness
- If you’re not urinating frequently or your urine is dark, it’s a sign that you’re becoming dehydrated and need to drink more
KEEP READING: The Heat Is On! These Water Parks Are Open To Help You Stay Cool This Summer
Images: Pexels
