Most people love summer, but when the summer heat becomes too intense, serious health hazards from overheating threaten. Older people, small children, and individuals with poor circulation or very low blood pressure are particularly at risk.
Anyone who does not want to spoil their enjoyment of the warm season should take appropriate precautions. In addition, it is important to recognize the signs of overheating in good time – both in yourself and in others. It is often a gradual process that can have no lasting consequences if interrupted early enough.
Summer is the season for outdoor activities – whether at the beach, in the city, or in the countryside. So that your enjoyment of the beautiful season is not spoiled by overheating, we have compiled important information in this article about heat-related complaints and protective measures against the summer heat. You can reach the desired topic with a single mouse click via the table of contents.
How does the body respond 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 consume 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.
It becomes life-threatening at 42 degrees at the latest. This is why a high fever is 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 is 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 do more work. 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 watery secretion as soon as the body's core temperature rises. The sweat evaporates on the surface of the skin, providing effective cooling.
However, 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 monitored, 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 threatens while dehydration occurs at the same time. This is also why 30 degrees in the shade in dry air do not feel as hot as 30 degrees in 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 and the loss of water and electrolytes also affect 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 to function. Overheating can therefore affect the state of consciousness very quickly. In some cases, 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 is announced by certain symptoms. Those who know these symptoms can intervene in time before the body's core 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. A lack of water in the body manifests itself through dry mucous membranes in the mouth, the tongue “sticking” to the roof of the mouth, and intense thirst. Headaches and fatigue follow and become more severe. As dehydration increases, consciousness becomes clouded and cramps may occur. In addition to adequate fluid intake, eating foods with a high water content also helps you stay hydrated on hot days.
- Exhaustion: Extreme heat puts strain on the body - the dilation of the blood vessels and the loss of fluids through sweating cause blood pressure to drop. Any exertion becomes difficult; those affected are thirsty and often have a high pulse and rapid but weak breathing. Nausea and dizziness follow. 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 long time, medical assistance should be sought. Heat exhaustion is a first warning sign that the body is overheating.
- Cramps: Muscles need the electrolytes lost through sweat to function. In response to overheating and fluid loss, the muscles develop what are known as heat cramps. During exertion, the cramps occur mainly in the legs or arms. Once again, it is advisable to avoid any exertion immediately and rest in a cool place. Cooling sprays or ice packs can cool the cramping muscle from the outside and provide relief. More importantly, however, you should stop exerting yourself and drink plenty of fluids.
- Heat collapse: If blood pressure drops too sharply due to heat, this is known as heat collapse. Insufficient blood supply and the loss of electrolytes through sweating affect the brain and other vital organs. Severe weakness, nausea, headaches, and dizziness signal that a collapse is approaching. When a feeling of extreme heat and red skin suddenly give way to paleness and cold sweat, unconsciousness is imminent. Emergency medical services must be contacted 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. During heat collapse, body temperature is usually still well below 40 degrees Celsius.
- Heatstroke: As soon as the body's core temperature rises above 40 degrees within a short period, heatstroke threatens. The brain begins to swell under the buildup of heat - an acutely life-threatening situation! Heatstroke often affects older people who have stayed in the sun unprotected for too long. When younger people suffer heatstroke, they have often exerted themselves physically in the heat beforehand. Heatstroke can develop gradually, but when dehydration, elevated body temperature, and circulatory weakness have built up 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, reddened skin, are typical symptoms. Call 112 and arrange for cooling. 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 brain swelling. Sunstroke is also heralded by headaches, severe cramps, and nausea. Go into the shade, cool yourself down, and drink plenty of water. A bright red head, 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 on the skin for a prolonged 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 kept from heavy sweating 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 most commonly affected, with heat edema often occurring only at the beginning of the hot season and disappearing on its own over time.
How can you stay cool and healthy in the 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 physically exerting yourself in direct sunlight. In addition to the heat, humidity should also be taken into account: On hot and humid 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 stays pleasantly cool underneath. 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 play that they are thirsty or overheated.
Where you spend your time also makes a big difference. Densely built-up, concrete and glass city centers without much greenery become ovens in summer. Plants evaporate the water they absorb, thereby cooling their immediate surroundings.
During the summer heat, a walk in the woods is preferable to strolling through the city center. It is always somewhat cooler near water - swimming pools, bathing lakes, or beaches also offer the opportunity to cool off directly in the water. However, be sure to avoid jumping into cold water when overheated - the resulting cold shock can overstrain the heart.
In buildings, much depends on the insulation of the house and the location of the rooms. Older attic apartments or heavily glazed apartments 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 out a great deal of heat. If you have an apartment that still heats up, it may sometimes be better to ensure constant airflow and keep the air moving with fans as well.
It is particularly effective to cool the pulse points or the feet. Wet towels can be wrapped around the wrists, forearms and calves. Alternatively or additionally, hot-and-cold packs can be used to enhance the cooling effect. These gel-filled packs can be pre-cooled in the refrigerator or freezer and remain cool for a long time.
However, do not place frozen packs directly on the 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 the 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 a heated apartment, home remedies have to replace the beach or swimming lake. Since the feet have a large skin surface and therefore dissipate a particularly large amount of heat, it is advisable to place them in a cool foot bath. If you work sitting at a computer or near power outlets and electronic devices, 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. Unless the humidity is 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 , making the indoor climate more comfortable. 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 to ensure that your body has sufficient amounts of the fluids and electrolytes lost through sweat. Avoid cold drinks, even if they promise to cool you down.
The body can process lukewarm liquids more easily when it is hot. Light, water-rich foods such as watermelon or cucumber also help keep fluid levels stable. Digesting heavy foods puts more strain on the body. Avoid drinking alcohol on hot days if possible.
Heat trap: parked car
Parked cars heat up dramatically within a short time when they are in the sun. Even outside temperatures just above 20 degrees, which do not yet feel hot, are enough. Nevertheless, the sun can raise the temperature inside a parked vehicle to sauna-like levels within a few minutes.
The hotter the sun shines, the faster and more intensely the car heats up - opening a window a little does not change that. Therefore, never leave children, vulnerable people or pets in a parked car! In an emergency, bystanders 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 ask other passers-by for help. Witnesses can confirm that there really was an emergency. If someone in an 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 always 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 been heated up. First open the doors for a few minutes and let the heat escape.
Seat cushions and the steering wheel can also heat up painfully. Seat covers or a damp towel for wiping them down can help. Naturally, it is best to park in the shade.
Stay cool and get through the summer heat safely!
