How to prevent heat stroke? We discover some tricks, guidelines and useful tips to avoid them, both in summer and the rest of the year.

It has already come summer. And as we have seen, days of intense heat are coming in which, in certain areas, temperatures can even exceed 40 or 45 degrees Celsius. Thus, it is worth having a series of tips to avoid heat stroke, which is one of the main reasons why patients attend health centers during the summer.

Although everyone can suffer from heat stroke, the most prone population groups are the elderly and children, since they do not compensate for the loss of fluid through perspiration and urine.

Keep in mind that intense heat that lasts for several days can lead to a loss of water and essential salts for the body. This is especially aggravated in areas where humidity in the environment exceeds 60%, since humidity makes it difficult to lose temperature due to sweat.

What are the symptoms of a heat stroke?

The symptoms of heat stroke can vary from one person to another, although there are some signs that usually occur in almost 100% of cases. On the one hand, an extremely high body temperature that in some cases exceeds 39.5 degrees Celsius. On the other hand, headaches, nausea, dizziness and flushed skin. And finally, weak breathing and pulse.

In these types of situations, it is important to act quickly. The first thing is to try to lower the body temperature with a bath in very cold water. Once the temperature has slightly decreased, it is advisable to go to a health center urgently.

Tips to avoid heat stroke

Hydration is essential at any time of the year, although it becomes especially important in summer. The ideal is to drink at least two liters a day, an amount that can be increased if the temperature is very high. Also, it’s important to remember that you don’t have to wait until you’re thirsty to drink fluids; you have to do it every once in a while.

During the summer, it is advisable to avoid the consumption of alcoholic beverages that contain caffeine or too much sugar such as soft drinks. The reason is none other than that it causes more body fluids to be lost.

Clothes and accessories play a fundamental role in avoiding heatstroke in summer, both in adults and children. It is best to wear lightweight, light-colored clothing; much better if it is made of 100% organic cotton because it is the most breathable fabric, so it prevents the body from overheating. As for accessories, even if there is not going to be direct exposure to the sun, it is best to use hats and sunglasses.

It is very important to avoid direct exposure to the sun during the central hours of the day when radiation is greater, that is: between 11 in the morning and 4 in the afternoon.

If sports activities are going to be practiced, even if they are not high-impact activities such as hiking, they must be done in the first or last hours of the day.

Food is also a very important factor in order to avoid heat stroke during the summer season. When consuming fresh fruits and vegetables, it is advisable to wash them with plenty of water. It is advisable to avoid excessively copious meals, as they can help heat stroke to occur.

Heat strokes don’t just happen outside; they can also occur within the home. That is why, if you do not have air conditioning, the ideal is to keep the house as cool as possible.  Lowering people can reduce the heat inside the house by up to 80%. In addition, it is convenient to ventilate the home during the first hours of the day, when the outside temperature is not so high.

A piece of advice to keep in mind for both adults and children: do not stay in a closed vehicle for more than 5 minutes, even if it is in the shade. The temperature inside the vehicle can be multiplied to that outside.


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