Heat Illnesses: How To Stay Healthy During Hot Summer Days?

Heat Illnesses: How To Stay Healthy During Hot Summer Days?

Summer is a time for fun, relaxation, and many outdoor activities, but it also carries some seasonal health risks. With simple precautionary measures, you can control it and make summer days more safe and enjoyable.

Besides sunny days, hot weather, and more outdoor activities carries risks of heat cramps, heat exhaustion, heat stroke, insect bites, and other potential problems that can affect your health.

Here are some tips on how to identify, treat, and ultimately prevent dangerous heat illnesses.

What Is A Heat Illness?

Heat illness is caused by high temperatures and humidity. Exercise or working in high heat and humidity can make you ill. 



The most common heat-related illnesses are:

Common Heat Illnesses & Symptoms

Following are the common 4 heat illnesses and their symptoms:

Heat Cramps

Heat cramps are often the first sign of heat illness and occur in the major muscle groups that are used during physical activity in the heat. Generally, a heat cramp consists of intermittent, involuntary spasms of the muscles being used.

Symptoms of heat cramps include:

• Cramping
• Excessive sweating

Heat Exhaustion

Heat exhaustion occurs when the body cannot regulate its temperature in high temperatures and unable to cool down.

Symptoms of heat exhaustion usually include:

• Profuse sweating
• Rapid pulse
• Vertigo
• Confusion
• Headache
• Pale skin

Heat Stroke

Heatstroke is the most serious heat illness. It occurs when your body temperature reaches 104 degrees or more and cannot cool down.

Heat stroke symptoms include:

• Elevated core body temperature
• Altered mental state
• Possible dry skin 
• Rapid breathing and heart rate
• Nausea and vomiting
• Headache
• Pale skin

Bug & Insect Bites

Every year in the United States, more than 500,000 people visit emergency rooms due to insect bites, according to the ‘National-Pest-Management-Association.’

Summer insects that sting include:

• Bees
• Wasps
• Yellowjackets
• Hornets

If you experience symptoms of heat-related illnesses, do the following:

Heat Cramps

• Stop what you're doing
• Get into a cooler, shaded area
• Be sure to drink enough fluids
• Gently stretch the cramping muscles

Heat Exhaustion

• Get in the air conditioning
• Make sure you drink enough fluids 
• Remove any tight-fitting clothing
• Take a bath, cool shower, or sponge bath
• In case of emergency, call 911

Heat Stroke

• Call 911 immediately
• Put the person in the shade or indoors
• Remove excess clothes, especially tight ones
• Use all available means to calm the person

Bug & Insect Bites

• Use insect repellent containing DEET
• Close doors and windows
• Throw the trash whenever possible
• Avoid excessive use of fragrance
• Wear light colors and avoid floral prints that may attract wasps

How to Prevent Heat Illnesses?

Heat illnesses are generally caused by two main factors:

1. High temperatures
2. Dehydration

If the heat index is above 90 degrees or the humidity is above 60%, it is best to stay indoors until it cools down.

Tips To Stay Healthy In Hot Summer Days

However, if this isn't possible, such as a job requirement or an outdoor event, you can still beat the heat by following these steps:

• Eat healthy and light: Eat small, frequent, and light meals. Focus on fresh fruits and vegetables high in water, such as watermelons, oranges, and tomatoes, etc.
• Apply sunscreen: A sunscreen with SPF 30 or higher is recommended for protecting against 97-98% of UV rays, and of course, it's a good idea to reapply as needed.
• Stay hydrated: Stay hydrated and always carry a refillable water bottle with you and drink fluids frequently in the heat. Drink at least 2-3 liters of water per day.
• Adopt an appropriate skincare routine: Wash your face frequently or use wet wipes to clean your sweaty face to prevent acne outbreaks. Soothe your skin with a natural mask containing aloe vera gel or sandalwood powder.
• Wear sun protection: Sunglasses protect your eyes from sun damage and, a hat provides extra shade for the face, ears, neck, and eyes.
• Dress appropriately for the heat: Dress in loose-fitting, breathable clothes and shoes that won't make you sweat more.
• Bring something to cool off: An ice pack, a cool towel, or a cool water bottle to cool down in the heat.
• Take regular breaks: If you exercise or do physical activity in the heat, you should take regular breaks to drink water and reapply sunscreen. Also, rest in the shade and let your body cool down.

Heat Illnesses - Takeaway

To stay healthy during hot summer days while still having fun requires a little awareness and careful preparation.

Remember to stay safe in the sun, hydrate well, and avoid being bitten whenever possible.