Staying cool in the summer heat

The air is shimmering, the pavements are scorching and your flat feels like an oven: once the ther-mometer climbs above 30°C, everyday life can become quite a strain. Heat puts more stress on the body than many people realise. Solveig Haw, doctor and health expert at DKV Deutsche Kranken-versicherung AG, explains the typical risks and how to keep a cool head even when it is extremely hot.

The dangers when it gets hot

Dehydration, sunstroke and heatstroke are among the most common heat-related health problems. To cool down, the body widens the blood vessels and produces sweat. This draws fluid and vital salts – the so called electrolytes – out of the system. If you do not drink enough, you risk becoming dehydrated. Possible symptoms include weakness, dizziness, headaches and feeling light headed or drowsy. Sunstroke is caused by direct sunlight on the head and neck, which irritates the membranes around the brain (the meninges). Those affected often have a red, hot head, a stiff neck and feel sick; sometimes they also develop a fever. Heatstroke is a real medical emergency. “In this case, the body’s own cooling mechanism fails completely and the body temperature rises above 40°C,” ex-plains Solveig Haw, health expert at DKV Deutsche Krankenversicherung AG. “Anyone affected should receive medical help immediately.” Triggers can include spending long periods in the sun, staying in overheated cars or rooms, or intense physical exertion in the midday heat.

Keeping cool in the heat

A few simple measures can reduce these risks and help you get through hot days more comfortably. “The most important thing is to drink plenty. Aim for at least two to three litres a day. Ideally, drink water – with lemon and mint if you like – unsweetened herbal teas or diluted fruit juice,” advises Haw. Alcohol and high sugar drinks, on the other hand, are not advisable. Strenuous activities such as sport, gardening or larger shopping trips are best moved to the cooler morning or evening hours. Clothing also plays a part: loose, airy, light coloured garments made from natural fibres such as linen or cotton are comfortable to wear, and a hat or other head covering provides extra protection. If you have the choice, you should avoid going outside during the midday heat altogether.

Beating the heat at home

Ideally, you should not let the heat into your home in the first place. Air your rooms only in the early morning and evening, when it is cooler. At other times, keep windows closed and use roller blinds, shutters, curtains or awnings to shade them during the day. This is especially important for windows that are in direct sunlight. Fans blowing over a bowl of ice or a cloth dampened with cold water can lower the perceived temperature. However, draughts blowing directly on to the head or neck should be avoided.

Being smart when you are out and about

If you are travelling by car, you can usually benefit from air conditioning. The difference between the inside and outside temperature should not be too great, though; 22°C is considered ideal. Otherwise, your body must cope with a sudden temperature change when you get out. People and animals should never be left in a parked car, especially not in full sun. The interior can turn into a dangerous heat trap within minutes. In towns and cities, air conditioned public buildings such as libraries or shopping centres offer a chance to take a break from the heat. “If you are walking or cycling, choose routes along shady streets or, where possible, through parks,” says the DKV expert.

People at particular risk

Protecting yourself from the heat also means looking out for others where you can – for example neighbours who live alone, friends or older relatives – and offering support if needed. Older people in particular often have problems with dehydration. For parents, the rule is: babies and toddlers should never be exposed to direct, intense sun. Pushchairs should always be kept in the shade and covered with a light cloth or a parasol when out and about. In very hot weather, people with cardiovascular disease should avoid being outdoors or at least stay in the shade. “Some medicines, such as blood pressure tablets or diuretics, can have a stronger effect in the heat or influence the body’s fluid bal-ance,” says the DKV expert. Her advice: “If you are unsure, speak to a doctor or pharmacist.” People with chronic illnesses such as diabetes also tolerate the strain of heat less well. They suffer circulato-ry problems more often, experience greater fluctuations in blood sugar levels and have a higher risk of heart problems than people with a healthy metabolism.

What to do in an emergency

If your body is sending warning signals, always move out of the sun, drink fluids and cool the body down, for example with damp cloths. In the event of suspected heatstroke, call the emergency ser-vices on 112 immediately.