Most people love summer, but when the summer heat becomes too intense, serious health risks from overheating threaten. Older people, small children, and those with poor circulation or very low blood pressure are particularly at risk.
Anyone who does not want to let the joy of the warm season be spoiled should take suitable precautions. In addition, it is important to recognize the signs of overheating in good time - in yourself and in others. It is often a gradual process that can remain without consequences if interrupted early enough.
Summer is the season for outdoor activities - whether at the beach, in the city, or in the countryside. To ensure that your enjoyment of the beautiful season is not spoiled by overheating, we have compiled important information in this article on heat-related complaints and protective measures against the summer heat. You can access the desired topic with a mouse click via the table of contents.
How does the body react to heat and overheating?
To a certain extent, summer warmth is beneficial to well-being. Our core body temperature is approximately 37 degrees Celsius. The warmer the air around us, the fewer calories the body has to expend to maintain this temperature.
In a warm environment, the body can relax. However, the core body temperature must remain as constant as possible. If the ambient temperature is so high that the body cannot dissipate enough heat, the organism begins to heat up. Even an increase in body temperature of more than 0.5 degrees can lead to health complications if it persists for a longer period.
At 42 degrees at the latest, it becomes life-threatening. That is why a high fever is also so dangerous. The human body has various mechanisms at its disposal to prevent overheating.
The skin is our largest organ and our protective layer against a wide range of threats. It is also our heat shield and of utmost importance for regulating body temperature. As soon as it gets hot, the blood vessels dilate and blood circulation shifts more toward the skin. This allows the body to dissipate heat more quickly.
At the same time, however, blood pressure drops and the strain on the heart and circulatory system increases because they have to work harder. Physical performance declines significantly. People who already have low blood pressure often feel very weak and exhausted on hot days.
The second important bodily reaction for lowering temperature is sweating. The skin is covered with countless sweat glands, which release the water-based secretion as soon as the body's core temperature rises. The sweat evaporates on the surface of the skin, providing effective cooling.
But sweating also has a downside: The body loses a lot of water and excretes electrolytes such as sodium, potassium, or magnesium, which are needed for important bodily functions. It is therefore important to drink enough to replenish the water lost. In Germany, tap water can generally be consumed without concern - its cleanliness is strictly tested, and it also contains numerous electrolytes.
Physical activity also produces heat and causes sweating. Anyone who works in a hot environment or exercises on hot days must take particular care not to overheat. The humidity plays an important role, because when the surrounding air already contains too much water, sweat can no longer evaporate.
The air simply cannot absorb any more water. Nevertheless, sweat continues to be produced - overheating combined with dehydration threatens. This is also why 30 degrees in the shade in dry air does not feel as hot as 30 degrees with high humidity. Dry heat is therefore easier to tolerate - nevertheless, the loss of water must be compensated for.
Overheating - typical symptoms caused by summer heat
If the body's cooling mechanisms are not sufficient to compensate for the ambient temperature, the body continues to heat up. The strain on the heart and circulatory system as well as the loss of water and electrolytes also affects other organs. The kidneys, which regulate the water and electrolyte balance, are directly affected.
Our brain also depends on an uninterrupted supply of fluids and nutrients in order to function. Overheating can therefore affect the state of consciousness very quickly. Sometimes this means that those affected do not realize in time that they are overheating and then depend on help from others.
First aiders, in turn, should be able to recognize the symptoms of overheating and distinguish them from other emergencies. Extreme heat can cause various complaints - overheating announces itself through certain symptoms. Anyone who knows these can intervene in good time before the core body temperature exceeds a critical level. Below, you will read about some typical complaints and dangers caused by (summer) heat:
- Dehydration: If the body is not supplied with enough fluids, it begins to dehydrate. Dehydration can therefore occur at any temperature. However, so-called exsiccosis develops particularly quickly when the body sweats heavily. An adult needs at least two liters of water per day - in hot weather or during physical exertion, quite possibly twice that amount. If the body lacks water, this manifests itself through dry mucous membranes in the mouth, the tongue “sticking” to the roof of the mouth, and intense thirst. Headaches and fatigue also occur and become more severe. As dehydration increases, consciousness becomes clouded and cramps may occur. In addition to adequate fluid intake, eating water-rich foods also helps you stay hydrated on hot days.
- Exhaustion: Extreme heat places stress on the body - the dilation of the blood vessels and fluid loss through sweating cause blood pressure to drop. Any exertion becomes difficult, and those affected feel thirsty, often have a high pulse and rapid but weak breathing. Nausea and dizziness also occur. It is essential to get out of the sun and find a cool, shady place. Now is the time to drink and cool down. If the weakness persists for a longer period, medical help should be sought. Heat exhaustion is a first warning sign that the body is overheating.
- Cramps: Muscles need the electrolytes excreted through sweat to function. Muscles respond to overheating and fluid loss with so-called heat cramps. During exertion, the cramps mainly occur in the legs or arms. Once again, it is advisable to avoid any exertion immediately and rest in a cool place. Cooling sprays or cold packs can cool the cramping muscle from the outside and provide relief. More importantly, however, do not exert yourself any further and drink plenty of fluids.
- Heat collapse: When blood pressure drops too sharply because of heat, this is called heat collapse. Reduced blood supply and the loss of electrolytes through sweating affect the brain and other vital organs. Severe weakness, nausea, headaches, and dizziness herald the collapse. When a feeling of extreme heat and red skin are suddenly replaced by paleness and cold sweat, unconsciousness is imminent. The emergency services must be called immediately! First responders should take the affected person to a cool, shady place and have them assume the shock position with their legs elevated. Older or weakened people and small children can collapse much more quickly than healthy young or middle-aged adults. Incidentally, body temperature during heat collapse is usually still well below 40 degrees Celsius.
- Heatstroke: Heatstroke threatens to occur as soon as the body's core temperature rises above 40 degrees within a short time. The brain begins to swell due to the buildup of heat - an acutely life-threatening situation! Heatstroke frequently affects older people who have spent too long in the sun without protection. When younger people suffer heatstroke, they have often exerted themselves physically in the heat beforehand. Heatstroke can develop gradually, but when fluid deficiency, body temperature, and circulatory weakness continue to worsen for long enough, the situation can become critical within just a few minutes. An altered state of consciousness progressing to unconsciousness, together with noticeably hot, flushed skin, are typical symptoms. Call 112 and ensure the person is cooled down. Caution: In cases of heatstroke, do not give ice-cold water or immerse the affected person in cold water, to avoid causing another temperature shock.
- Sunstroke: Sunstroke is similar to heatstroke but develops over a longer period. It is irritation of the meninges that can lead to life-threatening cerebral edema. Sunstroke is also heralded by headaches, severe cramps, and nausea. Move into the shade, cool yourself down, and drink plenty of water. A bright-red face, vomiting, and disturbances of consciousness are typical symptoms of acute sunstroke - medical help should be sought immediately.
- Heat rash: When sweat cannot evaporate in high humidity, or sweat-soaked clothing remains against the skin for an extended period, an itchy rash often develops. Heat rash is caused by blocked sweat pores and soon disappears when the skin is washed with cool water and heavy sweating is avoided for a while.
- Heat edema: As a side effect of extreme heat, some people develop fluid retention in the lymphatic vessels. This causes visible swelling - mainly around the ankles. People with sensitive lymphatic systems are usually affected, and the heat edema often occurs only at the beginning of the hot season and disappears on its own over time.
How can you stay cool and healthy in summer heat?
If possible, you should avoid being outside in the sun during the hottest hours of the day. On very hot days, it is advisable to use the early morning or evening for errands, walks, or exercise.
Above all, you should avoid physical exertion in direct sunlight. In addition to the heat, humidity must also be taken into account: On hot and muggy days, it is harder for the body to cool itself through sweating.
When spending time outdoors, it is advisable to wear loose-fitting, wide clothing. This allows better ventilation than tight-fitting clothing. Natural fibers such as cotton or linen are preferable to synthetic fabrics because they let more air through and absorb sweat better.
Head coverings such as straw hats and other summer hats are very useful because the scalp underneath stays pleasantly cool. Protecting your head from the sun is one of the most important measures against overheating. Children who play in the sun should also wear caps or sun hats. In hot weather, watch for possible symptoms in children, who often forget in the heat of the game that they are thirsty or overheated.
Where you spend time also makes a big difference. Densely built-up, concrete- and glass-covered city centers with little greenery become ovens in summer. Plants allow the water they absorb to evaporate, thereby cooling their immediate surroundings.
Taking a walk in the woods is preferable to strolling through the city center in summer heat. It is always somewhat cooler near water - swimming pools, bathing lakes, or beaches also offer the opportunity to cool down directly in the water. However, be sure to avoid jumping into cold water while overheated - the resulting cold shock can overstrain the heart.
In buildings, much depends on the insulation of the building and the location of the rooms. Older attic apartments or apartments with extensive glazing in particular can heat up considerably. Ventilate early in the morning and in the evening, and keep the windows closed when it is hottest.
Curtains and blinds can block a great deal of heat. If you have an apartment that still heats up, it may sometimes be better to ensure continuous cross-ventilation and keep the air moving with fans as well.
It is particularly effective to cool your pulse points or feet. You can wrap wet cloths around your wrists, forearms, and calves. Alternatively or additionally, hot-cold packs can be used to enhance the cooling effect. These gel-filled packs can be pre-cooled in the refrigerator or freezer and stay cool for a long time.
However, do not place frozen packs directly on your skin; use special nonwoven covers or other cloths to prevent frostbite. Of course, hot-water bottles can also be filled with cold water and kept close to your body in hot weather at home. Cooling sprays can also provide temporary relief.
Walking along the beach with your feet in the water makes even extreme heat bearable - in an overheated apartment, home remedies have to replace the beach or swimming lake. Since feet dissipate a particularly large amount of heat due to their large skin surface, it is advisable to place them in a cool foot bath. If you work sitting at a computer or near power sockets and electronics, it may be safer to place large cold packs under your feet instead.
Also bear in mind that every electrical device, from a light bulb to a television, produces heat. Switch off anything that is not absolutely necessary. Sleep in the coolest room you have. Provided the humidity is not too high, you can cool your bedroom by draping a damp sheet over a clothes-drying rack.
Or simply put the freshly hung laundry in the bedroom. This creates evaporative cooling that makes the room climate more pleasant. If you have air conditioning, you can do without the measures mentioned above. However, make sure not to set the air conditioning too cold, so that the heat does not overwhelm you when you leave the house.
Drink enough so that your body has sufficient fluids and electrolytes to replace those lost through sweating. Avoid cold drinks, even if they promise to cool you down.
The body can process lukewarm liquids better when it is hot. Light, water-rich foods such as watermelons or cucumbers also help keep fluid levels stable. Digesting heavy foods puts more strain on the body. Try to avoid alcohol on hot days.
Parked car heat trap
Parked cars heat up massively within a short time when they are in the sun. Outside temperatures just above 20 degrees are enough, even though they may not yet feel hot. Nevertheless, the sun can raise the temperature inside a parked vehicle to sauna-like levels within just a few minutes.
The hotter the sun shines, the faster and more intensely the car heats up - leaving a gap in the window makes no difference. Therefore, never leave children, vulnerable people, or pets in a parked car! In an emergency, passers-by may smash the car windows to save the occupants from heatstroke.
If you find yourself in such a situation, contact the police and emergency services first if possible, and speak to other passers-by. Witnesses can confirm that there really was an emergency. If a person in the overheated car is no longer responsive or reacting, you may act quickly and independently.
The situation is stricter when animals are involved, and witnesses should absolutely confirm the emergency so that you are not reported for property damage. If possible, wait for the emergency services to arrive.
If possible, do not get straight into a car that has heated up. First open the doors for a few minutes and let the heat escape.
Seat cushions or the steering wheel can also heat up painfully. Seat covers or a damp towel for wiping them down can help. Naturally, the best option is to park in the shade.
Stay cool and get through the summer heat safely!
