High temperatures: what to do when heat exhaustion and heat stroke threaten?

Heat: Increased risk of heat exhaustion and heat stroke

Summer sends its regards! We love spending time outside again and enjoying the sun.

But as the sun gets hotter, so does the risk of heat exhaustion or heat stroke. 

The sun's rays have many health benefits for us. But intense heat is hard on our whole body - especially our heart. It's not for nothing that every year there are new cases of seemingly young, healthy people who simply drop dead while doing sport or other physical activity. 

➤ From 30 °C our body's own air conditioning system runs at full speed!

What does the heat do to us?

Our body normally regulates higher outside temperatures by producing sweat. This evaporates on the surface of the body and cools our organism.

However, when it is extremely hot, our body has to produce even more sweat to maintain its cooling capacity. However, the body not only loses water in the process, but also valuable electrolytes and salts. This is why sweat tastes slightly salty. With additional physical exertion and high humidity, the effect increases further and we sweat even more.

The result? 

The blood becomes thicker and flows more poorly, blood pressure drops and the general supply of vital organs becomes more difficult.

The impaired blood flow means that less blood is pumped to the heart. The organ has to work harder and beat more strongly. The brain is also less well supplied with blood. The circulation collapses. This leads to weakness, unconsciousness and ultimately to heat exhaustion.

Distinguishing between heat exhaustion and heat stroke

In the event of heat exhaustion, the affected person sweats profusely and loses water and electrolytes. This puts a lot of strain on the heart.

However, heat exhaustion can also end in heat stroke, where those affected can no longer sweat compared to collapse. The heat remains inside and builds up. There is no cooling.

Both heat illnesses can lead to death if left untreated and must always be taken seriously.

How does the body overheat in the first place?

A combination of intense heat, physical exertion, a low fluid and electrolyte balance and a humid ambient temperature are hard on our bodies. In addition, many people (especially athletes) often overestimate their own performance limits and the hot summer weather. 

➤ In one hour, the body can evaporate up to 5 liters of water!

Who is at risk?

In principle, intense heat can be dangerous for all of us. However, the risk groups include in particular those who are taking dehydration medication, are struggling with existing cardiovascular diseases or chronic illnesses or have circulatory problems.

But beware: not everyone knows that they have heart disease! People with high blood pressure feel particularly well. However, heat acts like an amplifier. Deaths caused by heat are often due to an undetected heart problem.

How can you prevent heat exhaustion?

1. ensure sufficient fluid intake

If you sweat a lot, you should drink even more. Aim for at least 2-3 liters of water or unsweetened tea per day. It is best to drink a glass of water every hour. Vegetables and fruit with a high water content, such as watermelon, cucumber or berries, are also very good for absorbing fluids and should supplement your daily fluid intake.

2. return electrolytes

As already mentioned, the body not only loses water when sweating, but also valuable minerals and trace elements such as potassium, calcium, magnesium, sodium, zinc, selenium and chromium. Potassium, for example, is needed for the heart to beat evenly. A deficiency can lead to dangerous heart rhythm disturbances.

In addition to a balanced diet, a mix of different minerals such as the alkaline balance powder is also suitable for balancing your electrolyte balance. Lightly salted, lukewarm broth or salt sticks also help to absorb salts.

3. correct cooling

When it's hot, it's best to get out of the heat and cool down. Especially when doing sports, make sure that the neck is protected from the sun. There are also a number of foods that cool from the inside out. These include raw vegetables and foods with a high water content. 

Beware of ice cream: Eating ice cream or cold foods too quickly can upset your own temperature regulation, which leads to increased sweating. It is better to eat lukewarm foods and drinks to cool you down.

To cool a severely overheated body, it is also advisable to cover yourself with wet cloths or use cool packs. However, these should always be wrapped in a towel to avoid frostbite. Also, don't jump into the cold water completely overheated. 

4. wait for optimum conditions

Athletes in particular should switch to the morning or evening and skip the midday heat.

Conclusion:

To enjoy the summer to the full, there are a few rules you should follow. Because heat can be very dangerous for us in extreme cases. Make sure you drink plenty of fluids. But water alone is not enough. You also need to keep your electrolyte balance stable, i.e. take in minerals and trace elements. You should also avoid extreme heat, cool down regularly and exercise in the morning or evening if possible.

Sources (in English):

Camera, E., Mastrofrancesco, A., Fabbri, C., Daubrawa, F., Picardo, M., Sies, H. et al. (2009, February). Astaxanthin, canthaxanthin and β‐carotene differently affect UVA‐induced oxidative damage and expression of oxidative stress‐responsive enzymes. Experimental Dermatology, doi: 10.1111/j.1600-0625.2008.00790.x

Hamm, L. L., Nakhoul, N. & Hering-Smith, K. S. (2015, December). Acid-Base Homeostasis. Clinical Journal of the American Society of Nephrology, 10(12): 2232–2242, doi: 10.2215/CJN.07400715

Remer T. (2000, July-August). Influence of diet on acid-base balance. Seminars in Dialysis, 13(4):221-6