Tips for coping with hot weather . . . at home and abroad

With temperatures set to hit happy highs in Ireland, we are experiencing the kind of summer temperatures more akin to when we are on holiday abroad.

To cope with heat, as our bodies warm up, we eliminate heat by sweating, increasing cardiac output and by redirecting blood flow to the skin.

These responses may be delayed in the very young and in older people, two groups who don’t cope as well with heat stress. Another group that needs to take care in the sun are those who have heart or lung disease – at a certain temperature and humidity breathing can becomes a challenge, which is intensified for this group.

But for those who are comfortable and happy in warm temperatures, home and abroad, it’s time to get outdoors and have some fun. Here are some tips to stay healthy while you soak up the heat and sun:

- Put on light coloured and loose clothing. Wear a hat. And, use sunscreen.

- Drink lots of cold fluids but go easy on alcohol and coffee. Their diuretic effect outweighs their benefit as fluids.

- Bring a bottle of water with you if you are moving around.

- If you are someone who doesn’t tolerate heat well don’t go out between 12am and 3pm (the hottest part of the day).

- Splash yourself with cool water. Have a cold shower. Apply wet towels.

- Eat cold foods, especially salads and fruit. Watermelon and cucumber have an especially high water content. Raspberries and blueberries contain about 85 per cent water. Eggs also have a high water content.

- Use shades or reflective material outside windows to prevent your home heating up like a greenhouse. Rooms with dark heavy curtains will heat most so avoid these.

- Use electric fans to help circulate air indoors. Open several windows to encourage air movement.

- Keep strenuous activity such as DIY and gardening for the early morning or late evening.

- Don’t leave babies, children and older people inside stationary cars in the heat. Or pets for the matter.

What happens if you overheat?

The first step is heat exhaustion where you become very hot and start to lose water or salt from your body. Common symptoms include weakness, feeling faint, headache, muscle cramps, feeling sick, heavy sweating and intense thirst. The best remedy is to remove yourself to a cooler place to rest while maintaining a good fluid intake.

Heatstroke is less common but more serious. It occurs when the body is no longer able to cool itself and a person’s body temperature becomes dangerously high( the core body temperature rises above 40.6 degrees).

Untreated symptoms include confusion, seizures and loss of consciousness. Watch out for heavy sweating that suddenly stops, a rapid heart beat and rapid breathing.

Heatstroke is a medical emergency: even with prompt medical care some 15 per cent of heatstroke cases are fatal. So, seek medical help immediately.