How to Stay Safe in the Heat

By Dr. Jaisingh Rajput

As temperatures soar during the summer months, the risk of dehydration and electrolyte imbalance becomes a pressing health concern. The Centers for Disease Control (CDC) emphasizes that extreme heat can lead to serious conditions like heat exhaustion and heat stroke, especially when the body loses more fluids and salts than it can replenish. Understanding the signs and implementing preventive measures are crucial to staying safe. 

Dehydration occurs when the body loses more fluids than it takes in, impairing normal bodily functions. Symptoms include thirst, dry mouth, fatigue, dizziness and dark-colored urine. In severe cases, dehydration can lead to heat exhaustion, characterized by heavy sweating, weakness, nausea and even fainting. If left untreated, this can escalate to heat stroke, a life-threatening condition marked by a body temperature above 103°F, confusion and loss of consciousness. 

Electrolytes, such as sodium, potassium and chloride, are minerals that help maintain fluid balance and support muscle and nerve function. Excessive sweating during high temperatures can deplete these essential minerals, leading to muscle cramps, irregular heartbeat and other complications. Replenishing electrolytes is vital, especially for those engaging in prolonged physical activity or exposed to heat for extended periods. 

To prevent dehydration and electrolyte imbalance, the CDC recommends drinking plenty of fluids throughout the day, not just when thirsty. For moderate activity in moderate conditions, it’s advised to drink about one cup (8 ounces) of water every 15–20 minutes. In situations involving heavy sweating, such as intense exercise or high heat, incorporating sports drinks that contain electrolytes can be beneficial. However, for most people, consuming regular meals and salt-containing snacks is sufficient to replace lost electrolytes. 

Clothing choices also play a significant role in heat management. Wearing lightweight, light-colored and loose-fitting clothing helps facilitate sweat evaporation, aiding in body cooling. Additionally, applying sunscreen with an SPF of at least 15 protects the skin from sunburn, which can hinder the body’s ability to cool itself. It’s also advisable to schedule outdoor activities during cooler parts of the day, such as early morning or evening. 

Certain populations are more vulnerable to heat-related illnesses, including infants, young children, the elderly and individuals with chronic medical conditions like heart disease or diabetes. These groups should take extra precautions, such as staying in air-conditioned environments, avoiding strenuous activities during peak heat, and ensuring adequate hydration. Never leave children or pets in parked cars, as temperatures can rise rapidly to dangerous levels. 

Recognizing the early signs of heat-related illnesses is crucial for timely intervention. Symptoms like muscle cramps, excessive sweating, fatigue and dizziness should prompt immediate action, such as moving to a cooler place, hydrating, and resting. If symptoms worsen or if someone exhibits signs of heat stroke, such as confusion or unconsciousness, seek emergency medical attention immediately. 

Employers and supervisors should implement workplace measures to protect workers from heat stress. This includes providing access to cool drinking water, scheduling regular rest breaks in shaded or air-conditioned areas, and educating employees about the risks and prevention strategies related to heat exposure. Acclimatization programs can also help workers gradually adapt to hot environments. 

Staying informed and proactive is key to preventing dehydration and electrolyte imbalance during the summer. By maintaining proper hydration, dressing appropriately, recognizing early symptoms, and taking preventive measures, individuals can enjoy the season safely and healthily. 

Dr. Jaisingh Rajput and Dr. Prakakta Rajput are physicians specializing in hospital medicine and preventive health. They are dedicated to educating the public on stroke prevention and cardiovascular wellness.