Tips to avoid heat stroke: symptoms, tricks and first aid

It has already come summer. And as we have seen, there is a day of intense heat in which, in certain areas, temperatures can exceed even 40 or 45 degrees Celsius. Thus, it is worth having a series of tips to avoid heat stroke, which is one of the main reasons why patients attend health centers during the summer.

Although everyone can suffer heat stroke, the most vulnerable population groups are the elderly and children, since they do not compensate for the loss of fluid through perspiration and urination.

Keep in mind that intense heat that lasts several days can result in a loss of water and essential salts for the body. This is especially worse in areas where the humidity in the environment exceeds 60%, because humidity hinders the loss of temperature by sweating.

What are the symptoms of a heat stroke?

The symptoms of heat stroke can vary from one person to another, although there are some signs that usually occur in almost 100% of cases. On the one hand, an extremely high body temperature that in some cases exceeds 39.5 degrees Celsius. On the other hand, headaches, nausea, dizziness and reddened skin. And finally, weak breathing and pulse.

In this type of situation, it is important to act quickly. The first thing is to try to lower the body temperature with a bath in very cold water. Once the temperature has slightly decreased, it is advisable to go to a health center urgently.

Tips to avoid a heat stroke

Hydration is essential at any time of the year, although it is especially important in summer. The ideal is to drink at least two liters a day, an amount that can be increased if the temperature is very high. Also, it is important to remember that it is not necessary to wait until you are thirsty to drink fluids; You have to do it every so often.

During the summer, it is advisable to avoid the consumption of alcoholic beverages, which contain caffeine or too much sugar such as soft drinks. The reason is not another that causes more body fluids to be lost.

The garments and accessories play a fundamental role when it comes to avoiding heat strokes in summer, both in adults and children. It is best to use light and light colored clothing; much better if it is 100% organic cotton because it is the most breathable fabric, so that prevents the body from overheating. As for the accessories, although there will be no direct exposure to the sun, it is best to use hats and sunglasses.

It is very important to avoid direct exposure to the sun during the central hours of the day when the radiation is highest, that is, between 11 in the morning and 4 in the afternoon.

If you are going to practice sports activities, even if they are not high impact like hiking, you have to do it in the first or last hours of the day.

The feeding is also a very important factor in order to avoid heat strokes during the summer season. When consuming fresh fruits and vegetables, wash them with plenty of water. It is advisable to avoid too copious meals, as they can help to cause heat stroke.

Heat strokes do not just happen outside; They can also occur inside the home. That is why, if air conditioning is not available, the ideal is to keep the house as fresh as possible. Lowering people can reduce the heat inside the house by up to 80%. In addition, it is advisable to ventilate the home during the first hours of the day, when the outside temperature is not so high.

A tip to keep in mind for both adults and children: do not stay in a closed vehicle for more than 5 minutes, even if it is in the shade. The temperature inside the vehicle can be multiplied to that of the outside.


This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor.

How To Treat Heat Stroke, Signs & Symptoms - First Aid Training - St John Ambulance (June 2023)