Heatwaves are not harmless: Here’s how to prevent dehydration, heatstroke and health issues The prolonged exposure to high temperatures can lead to dehydration, drops in blood pressure, problems with the heart and lungs, heatstroke, and even exacerbation of existing illnesses. While these recommendations are repeated year after year, they remain crucial to remember. The Croatian Institute of Public Health emphasizes the importance of being prepared and familiarizing oneself with key guidelines for protection against heat and all consequences that heat waves can bring. High temperatures affect the body in several ways. During heatwaves, the body tries to cool itself through the expansion of blood vessels and sweating. However, due to fluid loss, there can be disturbances in the functioning of the body. Heat particularly affects individuals suffering from asthma and chronic obstructive pulmonary disease (COPD), as it can cause difficulty breathing, bronchospasm, and trigger coughing. High temperatures also impact the circulatory system. Expansion of blood vessels can lower blood pressure, while dehydration makes blood thicker, increasing the risk of clot formation, stroke, and heart attack. Lack of fluids further burdens the kidneys and can increase the risk of kidney stones. Excessive exposure to sunlight poses additional dangers. UV radiation can cause burns, accelerate skin aging, weaken the immune system, and increase the risk of skin cancer. Prolonged exposure to the eyes can contribute to the development of cataracts. Children and infants, whose skin is more sensitive to the sun, require special protection. Heatstroke occurs when the body's ability to regulate its temperature fails. It happens when core body temperature rises rapidly, and the body can no longer cool itself effectively. There are two types of heatstroke, classic and exertional. Classic heatstroke typically results from prolonged exposure to heat and usually occurs during summer months, especially among older adults who are less mobile. Exertional heatstroke is characteristic of healthy and active individuals, such as athletes, construction workers, and others working outdoors. Symptoms include hot and dry skin, headache, dizziness, weakness, confusion, restlessness, muscle cramps, and loss of consciousness. In case of severe symptoms, immediate medical assistance should be sought. To protect yourself during heatwaves, drink plenty of fluids. Do not wait until you feel thirsty. During heatwaves, it is essential to regularly drink water and avoid alcohol, sugary, and caffeinated drinks, which can further contribute to dehydration. Good options include water, unsweetened beverages, diluted juices, broths rich in electrolytes. Special attention should be paid to children and elderly individuals, who often have weaker awareness of thirst. Avoid the hottest parts of the day. It is recommended to avoid staying in direct sunlight between 10 am and 5 pm, especially for children, pregnant women, elderly individuals, and those with heart or chronic diseases. If you must work outdoors, take regular breaks in the shade and drink enough water. Cool down your body and surroundings. Methods that can help with easier tolerance of heat include showering with lukewarm water, cold compresses, light clothing made of natural materials, hats, sunglasses, and staying in air-conditioned spaces. At home, it is best to cool down during the night and early morning hours. During the day, close windows, lower blinds, and reduce the use of devices that generate extra heat. If using air conditioning, the indoor temperature should not be more than about seven degrees cooler than the outside temperature. What to eat during a heatwave? Light meals with plenty of liquids are recommended. Good choices include fresh fruits, vegetables, light soups, smoothies. It is advisable to avoid heavy meals rich in protein, which further burden the body. Help those most vulnerable. During heatwaves, it is important to pay attention to the elderly, chronically ill individuals, and those living alone. Check whether they are adequately hydrated, in a cooled environment, and taking medications that might affect the balance of fluids in the body. When to seek medical help? If severe weakness, etc., occur, consult a doctor immediately.
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