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Buxton: The Risks of Hot Weather

Many are enjoying the Summer weather, but it is worth noting that the Sun and high temperatures pose a substantial risk to health.

The big risk:

Dehydration and heat stroke

There is an increased risk of dehydration during a heat wave.

Dehydration is the loss of water and minerals which affects the vital roles and functions of the brain, heart and kidneys.

When the core body temperature climbs to a dangerous level, it can lead to ‘heat stroke’ or ‘exhaustion’. Heat stroke and exhaustion can eventually lead to organ damage / failure and death without medical aid.

Exercise in hot weather

Vigorous exercise during the hottest times of the day is not sensible! Instead, run, jog or exercise closer to sunrise or sunset.

Take things slowly and adapt to the pace of life in the sun. If you feel breathless or your heart is pounding, stop what you are doing and try to cool your body down, for example, by taking a cool shower. Rest if you feel faint or dizzy.

If you over-exert during extremely hot weather, the body’s ‘cooling system’ (sweating) can fail. Muscle fatigue (cramps) dizziness and headaches are symptoms of heat stroke and can come on very rapidly.

Example temperature scale

20C (68F) Usually comfortable. Heart rate normal

25C (77F) Light sweating

30C (86F) Discomfort: Blood cools at skin surface. Concentration affected. Moderate sweating

40C (104F) Heat exhaustion: Heavy sweating. Rapid heart rate. Tiredness. Nausea

45C (113F) Heat stroke: Sweating stops. Hot, dry skin. Core temperature rises. Fainting. Danger of organ damage and death

Keep the fluid levels up – keep hydrated

During hot weather, the body will lose more fluid than normal. Keep your fluid levels up by drinking water (sipping). This is extremely important, however excessive drinking of water can cause problems.

Alcohol consumption during hot weather should be kept to a minimum as alcohol dehydrates the body.

Non-carbonated drinks may be preferred as an alternative to water but should be consumed in moderation.

Stay out of the sun

On extremely hot days, the best place to be is in the shade. If you must sunbathe, then ensure that it is for short periods, and that you use sunscreen with a protection factor of at least 15.

The sun is at its most dangerous between 11am and 3pm.

A sun-tan may look nice, but it is actually a sign of damage to the skin. Not only is sunburn painful, it can accelerate the ageing process, and increase the risk of skin cancer, including the potentially fatal form, melanoma.

If you start to feel queasy or ill then get out of direct sunlight as quickly as possible.

Protect the head!

Wear sunglasses with UV protection for your eyes. It is also a good idea to wear a wide-brimmed sunhat, preferably with vents.

Keep cool

Dark, heavy clothes absorb heat and body sweat needs to evaporate, so try to wear light, loose-fitting clothing, such as cotton.

Some thin materials do not provide a sufficient barrier to the sun’s dangerous UV rays.

Take a cool shower, bath or body wash. Sprinkle water over the skin or clothing, or keep a damp cloth on the back of your neck.

Ventilate your home

If the external temperature is close to or less than internal temperatures, all windows, and internal doors should be fully opened. This helps the natural ventilation to remove heat and increases internal air movement.

Windows and internal doors should be left open overnight in a secure manner.

Turn off nonessential lights and electrical equipment as they generate heat.

Use a fan or air conditioning if you have it.

Avoid heat traps – plan ahead

Try to avoid anywhere where shelter is minimal, and ventilation poor. Parked cars can be a particular hazard.

If you can, try to stay in an air-conditioned environment.

If you have no alternative, but to travel in a hot, stuffy environment – for instance on the Tube – then make sure you carry a bottle of water with you.

If you face a long journey, it may be wise to plan breaks to go above ground for some fresh air.

Take care of the vulnerable

Those most at risk from the sun include children under four, people over 65 whose bodies adapt more slowly to the change in temperature, overweight people whose bodies tend to retain heat more and people who are ill.

Babies are particularly vulnerable to heat as their sweat glands are not well-developed.

It is important not to wrap them up in blankets or heavy clothing when it is hot – but it is equally important to ensure that they are not exposed to direct sunlight.

Sensible eating

During hot weather, salads and fruits are good food sources with water content.

Try to avoid hot, heavy food.

Buxton: The Risks of Hot Weather

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