8 tips to stay cool and avoid heatstroke

Prolonged exposure to high temperatures and strenuous physical exertion in hot weather can overheat the body and cause heatstroke, the most serious form of heat injury. In mild cases of heat injury, you usually recover after your body has had sufficient time to cool down, but heatstroke requires emergency medical treatment. If left untreated, it can damage your brain, heart, kidneys and other organs, and be fatal.

If you develop heatstroke – the two main types are exertional and non-exertional – you are likely to experience symptoms such as:

• Body temperature of 40 degrees C and above

• Flushed skin

• Rapid breathing

• Rapid pulse

• Headache

• Dizziness

• Confusion, delirium

• Nausea, vomiting

• Seizures

• Coma

Your risk for heatstroke increases if you are over 65, obese, suffer from heart and lung diseases, and take medications such as diuretics, beta-blockers and anti-depressants.

What to do if someone around you develops heatstroke

For heatstroke, you need to call for emergency medical assistance. Until help arrives, you can do the following:

• Shift the person to a shady spot outdoors or a cool location indoors

• Remove any clothing that prevents sweat from evaporating and cooling the body

• Cool the person down with water , e.g. garden hose, a tub of water, a cool shower, ice pack/towel dipped in cold water and placed on the head, neck, armpits and groin

• Do NOT give the person anything to drink

8 tips to prevent heat injuries while exercising outdoors in hot weather

• Avoid extreme sports

• Wear light-coloured, loose clothing

• Limit the time spent outdoors until your body is properly conditioned to the heat

• Avoid exercising between 11 am and 3 pm

• Drink plenty of cool fluids to stay hydrated

• Sprinkle water over your skin and clothes to stay cool

• Take frequent rest breaks in a cool, shady spot

• Limit consumption of alcohol which affects the body’s ability to regulate temperature.