How to prevent sunstroke in the summer

With the arrival of summer and rising temperatures, the likelihood of exposure to the scorching sun's rays increases, which can lead to serious health problems, such as heatstroke. Heatstroke isn't just a feeling of heat or a headache; it's a medical emergency that can be life-threatening if not treated quickly and effectively. It occurs when the body fails to regulate its temperature due to direct and prolonged exposure to the sun's ultraviolet rays. For this reason, it's essential to understand how to prevent this dangerous phenomenon and mitigate its risks, especially in areas that experience significant temperature increases during the summer months. In this article, we'll detail the most important steps to protect yourself from heatstroke, supported by real-life examples and practical tips.

1. What is heatstroke? Its causes, symptoms, and how to recognize it.

Heatstroke is a serious medical condition that occurs when the body temperature rises above 40°C due to excessive exposure to sunlight without the body's ability to cool itself. This condition disrupts vital bodily functions, especially the central nervous system, leading to serious symptoms that require urgent medical intervention. The most significant causes of heatstroke are prolonged exposure to direct sunlight without protection, as well as dehydration and inadequate hydration. The risk of heatstroke can also increase with strenuous physical activity in hot conditions. Symptoms of heatstroke include severe headache, dizziness, nausea, dry skin, rapid heartbeat, breathing disturbances, and confusion that may lead to loss of consciousness. It is essential to recognize these symptoms early to act quickly. For example, someone who has been working in a sunny field for a long time and begins to experience a headache, dizziness, and dry skin is a warning signs that require immediate sun exposure, seeking shade, and drinking water.

2. Avoid exposure to sunlight during peak hours.

The period between 11 a.m. and 4 p.m. is considered the hottest and most dangerous due to the intensity of the sun's ultraviolet rays. During these hours, the rays can quickly cause skin burns, in addition to increasing the risk of heatstroke due to the high temperature. Therefore, experts advise avoiding intense outdoor activities during this time. Instead, take advantage of the early morning or late afternoon hours, when the air temperature is cooler and the sun is less intense. For example, if you're planning a walk in the park or a picnic on the beach, it's best to do so before 10 a.m. or after 5 p.m. If you must go out during this time, it's important to take extra precautions, such as wearing appropriate clothing and using sunscreen.

3. The importance of wearing protective clothing and wide-brimmed hats.

Clothing is your first line of defense against the sun's scorching rays. Choose light-colored, cotton-blend clothing because it reflects the sun's heat and absorbs sweat, helping to cool the body. Additionally, loose-fitting clothing allows air to circulate between the fabric and the skin, enhancing the body's natural cooling. It's recommended to wear wide-brimmed hats to cover your face and neck, as these areas are highly exposed to direct sunlight and sensitive to heat. Don't forget the importance of wearing sunglasses to protect your eyes from ultraviolet rays, which can cause vision problems. For example, if you're camping in an open area, wearing a long-sleeved cotton shirt, a wide-brimmed hat, and sunglasses will significantly reduce your risk of sunburn and heatstroke.

4. How to use sunscreen effectively to protect yourself from the sun's rays

Sunscreen is the most effective way to protect against skin burns caused by exposure to ultraviolet rays. Choose a sunscreen with an SPF of 30 or higher, preferably a broad-spectrum one that protects against both UVA and UVB rays. Proper application begins with applying a generous amount to the skin at least half an hour before sun exposure. It should be applied to all exposed areas, including the face, neck, hands, and ears. It is essential to reapply sunscreen every two hours, or immediately after showering or heavy sweating. Failure to follow these instructions may result in reduced protection and an increased risk of sunburn and heatstroke. For example, someone who has spent three hours outdoors and only applied sunscreen once may easily burn due to not reapplying the sunscreen.

5. The importance of drinking water and constantly hydrating the body

Dehydration is one of the main factors that increases the risk of heatstroke. The body loses significant amounts of water through sweating in hot weather, and when this loss is not replaced, the body's thermoregulation system is disrupted, increasing the risk of overheating. Therefore, it is essential to drink adequate amounts of water regularly, even if you don't feel thirsty. It is recommended to drink at least 8 to 10 glasses per day on hot days, while avoiding beverages containing caffeine or alcohol, as these can cause increased fluid loss. For example, someone working outdoors should carry a water bottle with them and drink frequently, every 15–20 minutes, to stay hydrated and avoid dehydration.

6. Seek shade and use protection such as umbrellas and parasols.

Staying in the shade reduces direct sun exposure and lowers body temperature, significantly reducing the risk of heatstroke. Umbrellas, trees, or even personal umbrellas can be used when walking or sitting outdoors. In public places such as beaches and parks, there are often designated shaded areas, so taking advantage of them is essential. For example, when visiting the beach, sitting under an umbrella rather than lying directly in the sun reduces body temperature and prevents burns. Even in urban areas, try to seek shade when walking or waiting at transit stations.

7. Avoid strenuous physical activity during the heat of the day.

Exercise or physical activity in hot weather increases body temperature, which can quickly rise and increase the risk of heatstroke. It is recommended to exercise early in the morning or after sunset when the temperature is lower. In addition, take regular breaks in shaded or air-conditioned areas during physical activity. It is also preferable to choose light, loose-fitting sports clothing. For example, a runner would prefer to run in the early morning hours to avoid the heat of the sun. They should also carry water and pay attention to their body's signals, such as fatigue or dizziness.

8. Monitoring the most vulnerable groups: Children and the elderly

Children and the elderly are the most vulnerable to heatstroke due to their weak thermoregulation systems or chronic health conditions. Children tend to play outdoors for long periods without paying attention to fatigue or thirst, while the elderly may suffer from conditions that affect their ability to regulate body temperature or sense thirst. Therefore, it's important to carefully monitor these groups during the summer, ensuring they wear appropriate clothing, drink water regularly, and protect themselves from direct sun exposure. For example, during a family outing, ensure children wear hats and take frequent breaks. Pay attention to any signs of fatigue or dizziness in the elderly.

9. Recognize the signs of heatstroke and provide immediate first aid.

Acting quickly when symptoms of heatstroke are noticed can save a person's life. If you notice a severe headache, dizziness, nausea, dry or reddened skin, or a change in consciousness, move the person immediately to a cool, shaded area. Remove heavy clothing, spray the body with cold water, or wrap the person in a wet cloth to cool them down. Give them water if they can drink; do not force them to drink if they are unconscious. Immediate medical attention should be sought for appropriate treatment. For example, someone who begins to lose consciousness after spending hours in the sun should be taken to a hospital quickly to avoid serious complications.