Attention! These could be the first signs of heatstroke! 8 critical rules for coping with summer heat

With the summer months, days get longer, our energy increases, and we spend more time outdoors. However, when we are exposed to too much sun and heat, undesirable conditions can develop.

These problems can range from mild dizziness to heat shock, respiratory and circulatory problems due to heatstroke, and even coma in very severe cases.

Emphasizing the importance of simple precautions to take in summer heat to protect our health, Acıbadem Kozyatağı Hospital Internal Medicine Specialist Dr. Meltem Batmacı says, “If you are experiencing a mild headache, unexplained fatigue, or sleepiness during the day, these symptoms could be the first signals that heatstroke is giving you.

Sitting in front of an air conditioner while sweaty, taking long walks during midday, or drinking only 1-2 glasses of water a day may seem unimportant, but they form the basis for many problems ranging from blood pressure issues to heatstroke. Yet, all these risks can be prevented with a few simple precautions.”

BEWARE OF DANGEROUS HOURS

Summer heat affects everyone, but the elderly, children, pregnant women, and those with chronic illnesses remain much more vulnerable.

You should avoid going out in the sun, especially between 11:00 and 16:00, when the sun's rays hit the earth at the most direct angle.

To keep your home cool, close the blinds and curtains, ventilate the environment frequently, and if possible, leave tasks that need to be done outside for early morning or evening hours.

DO NOT BE DIRECTLY EXPOSED TO AIR CONDITIONING

“Do not be directly exposed to air conditioning, do not sit in front of it while sweaty, do not overcool the environment, and do not suddenly move to a cold environment while your body temperature is high.

Also, have your air conditioner cleaned regularly. Otherwise, some diseases, especially upper respiratory tract infections caused by unconscious air conditioner use, and Legionnaires' disease, which is a type of lung infection, can occur.”

DO NOT FALL INTO THE TRAP OF 'TEA AND COFFEE REPLACE WATER'

"In summer, the body loses fluid rapidly through sweating and evaporation. Therefore, it is very important to drink roughly 2-3 liters of water every day, depending on your body weight, age, accompanying illnesses if any, gender, the job you do, and the sports you perform.

This daily amount of water to be consumed can vary from person to person depending on the mentioned factors. Do not fall into the mistake of thinking tea, coffee, or soft drinks replace water, as they will increase fluid loss in the body rather than replacing it.

Mineral water can be a good option to replace lost minerals, but it should not be consumed in excess as too much can cause mineral imbalances. It is also important to stay away from very cold and icy drinks to balance your body temperature."

CREATE A PROTECTIVE SHIELD AGAINST THE SUN

To protect yourself from heatstroke, instead of black, tight, and synthetic clothes that absorb more sunlight, prefer light-colored, airy, and cotton clothing.

Emphasizing that protective creams should be used not only at the beach but also in daily life, Dr. Batmacı warns with the words, “Use a wide-brimmed hat, sunglasses that protect against UV rays, and sunscreen. Even UV-protective clothing can be appropriate during hours of excessive sun exposure.

Especially for those with moles or skin diseases, fair-skinned individuals, and those with hypertension or heart disease, protecting themselves from the sun plays a much more critical role.”

DO NOT MAKE THIS MISTAKE WHILE EXERCISING

Although exercising is beneficial for our health, pay attention to timing to avoid the scorching effects of the sun.

Instead of intense effort during the day, prefer activities such as walking in the morning or swimming in the evening, when the sun's rays do not hit the earth directly.

Because exerting excessive effort during midday hours can cause heatstroke. Take care to replace the water lost through sweating. Also, remember that excessive exercise, when combined with dehydration and heat, can lead to palpitations and fainting.

PREFER LIGHT AND REFRESHING MEALS

In hot weather, heavy and fatty foods increase heat in the body and make digestion difficult. For this reason, prefer vegetable-based, low-fat, and water-rich meals during the summer months.

Reducing portion sizes and eating frequent but light meals provides both coolness and digestive comfort. Also, remember that every extra calorie causes extra heat production in the body.

PARKED VEHICLES POSE A VITAL DANGER

In summer months, closed vehicles pose a vital danger to children, the elderly, and animals.

Because the interiors of vehicles left under the sun can reach 50°C within minutes, and even cracking the windows slightly is not enough to lower the heat. For this reason, do not leave any living being alone in an airless vehicle, and be sure to ventilate the interior environment before getting into the vehicle.

TAKE A LUKEWARM SHOWER A FEW TIMES A DAY

Taking a lukewarm shower a few times a day both relaxes the skin and balances body temperature.

If you do not have the opportunity to shower, washing your hands, feet, face, and the back of your neck with cold water provides quick cooling. Additionally, gently dabbing your wrists and neck area with a damp cloth can also alleviate sudden hot flashes.