• Dr. Gowri Kulkarni, Head Of Medical Operations, MediBuddy

As sweltering temperatures blanket the region, the risk of heat-related illnesses like heat exhaustion and deadly heat stroke skyrockets for vulnerable populations. Children and the elderly are among the most susceptible due to their bodies’ decreased ability to efficiently regulate internal temperatures. Recognising the signs of heat exhaustion and taking preventive measures can make a significant difference in staying safe and healthy during hot weather.

Here are five essential tips to help you and your loved ones beat the heat and stay well-hydrated and cool during a heatwave.

1. Stay Hydrated – Drink plenty of cold fluids, especially during hot weather or after physical activity, to prevent dehydration and maintain a healthy body temperature. Encourage individuals with health conditions to stay hydrated and avoid excess alcohol, which can worsen heat-related issues. For adults, it’s crucial to avoid beverages that can contribute to dehydration, such as caffeinated drinks and alcoholic beverages. These types of drinks can accelerate fluid loss and exacerbate dehydration, especially in hot weather.

When it comes to children, it’s essential to steer them away from sugary sodas. These beverages lack proper hydration and can lead to dehydration due to their high sugar content. Instead, encourage children to drink water or other hydrating fluids to replenish their bodies and prevent dehydration. Prioritise water-rich fruits and vegetables as snacks to help maintain hydration levels.

1. Dress Appropriately – Opt for lightweight, light-coloured, loose-fitting clothing for proper ventilation and airflow. Remember hats and sunglasses for added protection. Apply sunscreen with a SPF rating of 30 or higher and reapply as needed, especially if an individual will be outdoors for an extended period
2. Keep Indoor Spaces Cool and Limit Sun Exposure – Create a cool indoor environment by closing curtains, and windows (if hotter outside), and turning off unnecessary heat-generating electrical equipment. Utilise fans, air conditioning, or cooling devices to maintain a comfortable temperature indoors, especially for vulnerable elderly. Limit children’s playtime in extreme heat and provide frequent rest breaks. It is crucial to have them take a 30-minute rest every half an hour when engaging in physical activities or outdoor play. Avoid going outdoors during the hottest part of the day, typically between 11 a.m. and 3 p.m., to reduce the risk of heat-related illnesses.
3. Limit Strenuous Activity – Steer clear of vigorous outdoor exercise or chores during peak heat hours. Rest frequently in cooler environments if essential work must be done. Some prescriptions can impact body temperature regulation. Consult doctors about any necessary dosage adjustments during extreme heat.
4. Recognize and Respond to Signs of Heat Exhaustion – It’s critical to be able to identify the signs of heat exhaustion, as it can rapidly progress to the life-threatening condition of heatstroke if left untreated. Symptoms include tiredness, dizziness, headache, nausea, vomiting, heavy sweating, pale/clammy skin that may be harder to detect on darker complexions, muscle cramps, fast breathing/heart rate, high temperature, excessive thirst, and weakness. In children, irritability can also signal heat exhaustion. If anyone exhibits these worrying signs, they need to be cooled down and rehydrated immediately.

While heat exhaustion does not usually need emergency medical help if you can cool down within 30 minutes, it needs to be treated as an emergency if it turns into a heatstroke. Hence, prevention is always better than cure. By proactively implementing preventive measures, one can significantly reduce the risk of heat exhaustion and heatstroke. Recognizing the signs of heat exhaustion early and taking swift action to cool down and hydrate are crucial steps in ensuring safety.