As the sun beats down relentlessly, and temperatures soar, the risk of heat-related illnesses, including heat stroke, becomes a significant concern. (All images by Freepik)
Heat stroke occurs when the body's core temperature rises to dangerous levels, leading to potentially life-threatening complications. With the right precautions and awareness, you can safeguard yourself against this heat-related condition, says Dr Vipul Gupta, Director of Neurointervention and Co-Chief of the Stroke Unit at Artemis Hospital, Gurugram.
Dr Vipul Gupta shares 10 essential tips to help you prevent heat stroke and stay safe during hot weather.
Staying hydrated is an essential step to prevent heat stroke. Whether you feel thirsty or not, drink a lot of water and fluids throughout the day. Consumption of coffee, beverages with caffeine and alcohol should be limited as they can contribute to dehydration.
Lightweight, loose-fitting clothes made of breathable fabrics such as cotton or linen are apt for summer. When it comes to colours, pick those in lighter shades, especially in the day. Light colours reflect sunlight rather than absorbing it, thus helping to keep your body temperature down.
When outdoors, seek shade whenever possible, especially between 10 am and 4 pm, when the temperature peaks. So if you must step out, take intermittent breaks in the shade to give your body a chance to cool down and rest.
When the temperature is at its peak, do not undertake strenuous outdoor activities. If you can't avoid going outside, schedule activities for the early morning or late afternoon when temperatures are cooler. Pace yourself and take frequent breaks to avoid overheating.
Sunscreen with a high SPF, along with a wide-brimmed hat and sunglasses are summer must-haves. Not only do they protect from tanning but also sunburns which can impair your body's ability to cool itself, increasing the risk of heat-related illnesses.
Take cool showers or baths to lower your body temperature. Use fans or air conditioning to create a cool indoor environment. If you don't have access to air conditioning at home, spend some time in air-conditioned public spaces such as malls or libraries.
Familiarise yourself with the symptoms of heat stroke, including high body temperature, rapid pulse, headache, nausea, dizziness, and confusion. If you or someone else exhibits these symptoms, seek medical attention immediately.
Never leave children or pets unattended in parked vehicles, even for a short period. Temperatures inside a parked car can soar to dangerous levels within minutes, putting occupants at risk of heat stroke and death.
Pay attention to weather forecasts and heat advisories issued by local authorities. Plan your activities accordingly and take extra precautions during periods of extreme heat.
Keep an eye on elderly relatives, neighbours, and individuals with chronic medical conditions who may be more susceptible to heat-related illnesses. Offer assistance and support to ensure their well-being during hot weather.
As Dr Vipul Gupta points out, "In summer, remember to prioritise hydration, sun protection, and staying cool to beat the heat and remain healthy."