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Taking care of your health in the heat
5 August 2003
Temperatures are soaring today and are set to rise even further tomorrow as we enjoy a major heat wave. Unaccustomed as the Brits are to this kind of hot weather, the temptation is to strip off most of our clothing and spend too much time in the sun. Everyone wants to make the most of these gorgeous summer climes but it's still important to take care of your health in the heat. With this in mind Bupa has put together some tips on how to look after yourself and your family through this sweltering hot August.
Dehydration and sunstroke are two of the more serious conditions that can cause problems in the hot weather. When you are dehydrated you will feel tired and find it difficult to concentrate. You may develop a headache and giddiness and even blurred vision. An increase in these symptoms may mean that you have developed a case of sunstroke and you may then feel nauseous and start vomiting. More than likely you have been exposed to intense heat or extensive sun.
The best way to avoid such symptoms is to stay out of direct sunlight and drink plenty of liquid. If you suffer from the heat it's important to remove some clothing and lie down in a cool place. Take a tepid bath or shower, use lukewarm flannels and sponges to bring down your body heat as although cold water may be more tempting it actually closes down your peripheral circulation and prevents loss of body heat.
"At the best of times none of us drinks enough and when it's hot outside it's even more important to drink enough. Aim for at least two litres a day. If you have lost your appetite or feel nauseous you'll still need to keep up your energy and fluid intake so choose diluted fruit juices or sugar-containing drinks. We could learn a thing or two from people living in hot climates who conserve energy and keep cooler by taking their time and walking slowly." Says Bupa's, Dr Paula Franklin.
If you have children, particularly very small ones running around, it is up to you to keep a check on their fluid intake and heat levels. Not only does it make sense to use a strong sunscreen (Factor 30 minimum) to protect young skins, it is also crucial to keep them out of direct sun and protect their heads and faces with sun hats. Encourage them to take in liquids by treating them to some of the new 'real fruit juice' lollies now widely available, or you can make your own by freezing fruit juice in lolly moulds at home. Kids will also enjoy a chase around the garden with a hose spray to cool them down!
Prickly Heat is an uncomfortable rash that develops on your skin when sweating clogs pores allowing bacteria to build up. In the hot weather it is essential to sweat, as this is the body's natural response to help you cool down. Prevent conditions like Prickly Heat from developing by choosing clothing made from natural fibres that is loose fitting. Even though some people think 'skimpy' is best in the heat, long flowing shirts and trousers are often much cooler - and this includes a long loose T-shirt for your children rather than letting them scamper around in just a pair of pants. It may also offer better protection from the harmful rays of the sun.
Heat and humidity may well affect your sleep also. Whilst it's important to have a well ventilated bedroom to ensure a good night's rest, remember that although a cool temperature will help you get off to sleep it might also mean you wake up again in the middle of the night as your body feels the cold. If you want to use a fan, make sure it's on a low setting and directed away from you and keep a light blanket within reach so that you can pull it across you during the night. Keep some water next to your bed so that you can have a drink if you wake in the night.
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