During the hot summer months when temperatures tend to rise to scorching heights, we need to ensure we take the proper precautions to protect our health. Research has shown that when the mercury rises above 35 degrees, the risk factors also rise. And if you are living in a region that can get too hot to handle, you are in luck because you are more likely to cope better with the heat than the visitors. This is because the body has adapted to adjusting its temperature by sweating. However, when sweating is prevented, the body may be affected by heat-related illnesses. With this in mind, Dr. Fiona Rennie from Valiant Clinic has shared her tips on how you can keep your cool during the hot summer months.

Fluctuations in air temperature is one of the main factors that impact the effectiveness of sweating

Other factors include:

Humidity – the more humid the air, the less moisture is absorbed from the body
Amount of air movement (indoors) or wind speed (outdoors)
Type of clothing
Type and length of physical activity
Age and physical fitness

Effects of heat stroke

Extreme heat during the hot summer months can lead to heat exhaustion, where you may experience dizziness, nausea, heavy sweating, a slightly raised body temperature, heatstroke where high body temperature is accompanied by rapid heartbeat, headache, seizures, and hot, dry skin or heavy sweating. While the former can be alleviated fairly easily, heatstroke can be life-threatening if left untreated. Older people, children, and pregnant women are more susceptible, as are those with chronic medical conditions.

If it the body heats up to 39-40C, fatigue sets in; and at 40-41C, heat exhaustion is likely – and above 41C, the body starts to shut down. The body cannot even sweat at this point because blood flow to the skin stops, making it feel cold and clammy. Without immediate medical attention, there can be permanent damage to vital organs and even death.

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How to Keep Cool During the Hot Summer Months

Avoid going out when it’s 50 degrees.
If you have to step out, avoid it 3 hours before and 3 hours after solar noon.
Always wear a wide spectrum sunscreen that is SPF 30+.
Wear light-colored, loose-fitting, breathable clothing
Stay in the shade where possible.
Drink plenty of water.
Get proper rest and sleep.
Avoid drinks with caffeine, alcohol, or large amounts of sugar.
Monitor yourself for symptoms of heat stroke.

The human body should maintain a temperature of 37 degrees Celsius, and the optimum air temperature is between 18 and 24 degrees. Any hotter and the risks rise. Interestingly, even productivity is linked to air temperature, as studies have shown office productivity is best at temperatures between 22 and 25 degrees Celsius, and error rates increase when it goes higher or lower.

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So, this summer and other hot summer months to follow, follow the above tips and stay hydrated and healthy.