Summer, the season that was once associated with long summer vacations and the best of nature’s bounty is now changing. Furthermore, the happier, more cheerful days now require more prevention than joy. Summers are getting harsh, and factors like air pollution, deforestation and climate change are making summer’s hotter every year. This extreme heat leads to various types of heat-related illnesses, including heat stroke, heat exhaustion, heat cramps, and more.
Understanding Excess Heat
Excess heat is defined as a condition when the temperature is extremely high and poses a health risk. In India, temperatures in various parts of the country during summers surpass 40°C increasing the risk of heat exhaustion, heatstroke, dehydration, etc. Various factors constitute extreme heat including:
- High Temperatures: High ambient temperature especially with humidity can overload the body’s ability to cool itself.
- Intense Physical Activity: Engaging in intense physical activity during hot/high temperatures can affect the body’s natural cooling mechanism.
- Dehydration: Dehydration is a condition when the body doesn’t have enough water to cool effectively, resulting in heat-related illness.
- Humidity: Humidity affects the body’s ability to sweat evaporation affecting the body’s ability to cool down effectively.
Excess heat poses a significant risk to health. According to WHO (World Health Organization), heat waves are one of the most dangerous natural hazards, also low-intensity heat waves can affect the health and well-being of vulnerable populations. 5 dangers of excessive heat involve:
- Heat Stroke (heat stroke prevention tips): This is the most serious heat-related illness. When the body gets too hot and can’t cool down, the temperature shoots up dangerously. It can cause confusion, and loss of consciousness, and even be fatal if not treated quickly. In India, around 50,000 heat stroke-related cases were reported in 2024 – according to the National Centre for Disease Control (NCDC).
- Heat Exhaustion (how to stay safe during heat wave): Heat exhaustion is a condition caused by staying in the heat for too long, you might start feeling weak, dizzy, or nauseous. This happens because the body loses too much water and salt through sweating. If ignored, it can lead to heat stroke. According to the Union Health Ministry, India recorded 68,000 heat-related illness cases in 2024.
- Dehydration: During high temperatures, the body sweats a lot and loses fluids faster than we realise. Not drinking enough water leads to dehydration, which can make you feel tired, lightheaded, and sometimes confused. The Union Health Ministry also reported a surge in dehydration cases nationwide.
- Heat Cramps: It is common to experience painful muscle cramps after being active in the heat. It is because the body loses important salts and minerals when we sweat a lot, causing muscles to cramp up. Heat cramps are common in the calves, thighs, abdomen, arms, etc.
- Worsening of Existing Health Problems: High temperatures are just not limited to heat stroke, heat exhaustion, etc. but they can also lead to worsening of existing health conditions. Existing conditions like heart problems (reason for heart attack in youngsters), breathing difficulties, or kidney issues, extreme heat can make these conditions worse, sometimes leading to serious complications.
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What are the Symptoms of Various Heat-Related Illnesses?
- Heatstroke: Heatstroke is a life-threatening condition that can cause symptoms including confusion, disorientation, slurred speech, hot and dry skin (treatment of dry & itchy skin) , a strong and rapid pulse, and in many cases, loss of consciousness or seizures. Immediate emergency treatment is crucial, as heat stroke can lead to organ damage if left untreated.
- Heat Exhaustion: Heat exhaustion occurs when the body becomes overheated and cannot cool itself efficiently. Common symptoms include heavy sweating, fatigue, weakness, dizziness, headache (headache types, causes, symptoms & treatment), nausea, and even fainting. The skin may feel cool and clammy despite the heat, and the pulse may become rapid but weak.
- Dehydration: Dehydration occurs when the body loses more fluids than it takes in. Early symptoms include dry mouth, excessive thirst, dark-coloured urine, tiredness, and dizziness. As it worsens, dehydration can cause rapid heartbeat, low blood pressure, confusion, and in severe cases, fainting or heatstroke.
- Heat Rash: Heat rash, also known as prickly heat, is a mild skin irritation caused by blocked sweat ducts. It often appears as tiny red or pink bumps on areas like the neck, chest, back, or underarms. The rash can feel itchy or prickly, especially when the skin is hot or sweaty.
| Condition |
Key Symptoms |
| Heat Stroke |
Body temperature above 40°C, confusion, disorientation, strong pulse, seizures, etc. |
| Heat Exhaustion |
Heavy sweating, dizziness, headache, nausea, moist skin, fainting, vomiting, and more. |
| Heat Cramps |
Painful muscle spasms, heavy sweating & muscle stiffness. |
| Dehydration |
Excessive thirst, dry mouth or lips, dark-coloured urine, rapid heartbeat, and more. |
| Heat Rash |
Red or pink-coloured itchy bump, prickling or tingling skin, etc. |
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Preventive Measures
- Maintain Hydration: The most essential way to prevent heat-related illness is to maintain proper hydration. Drink plenty of water throughout the day, even if you’re not feeling thirsty. If you’re sweating a lot or spending time outdoors, add some electrolytes or oral rehydration solutions to your fluids.
- Avoid Peak Sun Hours: Try to stay indoors between 11 am and 4 pm when the sun is strongest to avoid excess heat.
- Dress Smart: Wear loose, light-coloured cotton clothes. It helps the body breathe better and keeps it cool. Additionally, use a hat or umbrella when stepping out.
- Limit Physical Activity: Refrain from heavy exercise or outdoor work during the hot/high temperature. However, when working outside, take frequent breaks, drink water, and rest in the shade.
- Eat Light: Prefer easy-to-digest light meals like fruits, salads, curd rice, and fresh juices. Avoid spicy, oily, or heavy foods during hot days.
- Watch Out for Symptoms: Watch out for early symptoms like dizziness, weakness, nausea, muscle cramps, etc. It is recommended to move to a cooler place, have water, and rest.
Vulnerable Population (Most affected people due to excess heat)
- Children and the Elderly: Babies and toddlers struggle to regulate their body temperature like adults do. They might not be able to tell us when they’re feeling hot or thirsty, which makes them more susceptible to dehydration, heat rash, and even heat exhaustion. On the flip side, as we age, our bodies also lose some of their ability to cool down effectively. Older adults may have health issues or be on medications that make it tougher for them to handle the heat. They might not even feel thirsty when they’re dehydrated, so it’s really important to check in on them regularly during those hot days.
- Outdoor Workers: Outdoor workers – like those in construction, farming, traffic control, and delivery – spend long hours under the sun, making them vulnerable to extreme heat. If they don’t stay hydrated and take regular breaks, they could face serious health issues like heat exhaustion or even heatstroke.
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Summer Healthy Tips for Excess heat
| Tips |
Description |
| Maintain Hydration |
Drink plenty of water, add ORS or lemon if needed. |
| Eat More Seasonal Fruits |
Choose fruits like watermelon, cucumber, oranges, and more. |
| Eat Light |
Refrain from heavy meals high in oil & spice. |
| Avoid Peak Sun Hours |
If possible, stay indoors between 11 AM to 4 PM. |
| Wear Breathable Clothing |
Prefer cotton, light-coloured clothes. Wear clothes that are loose & breathable. |
| Use Broad Spectrum Sunscreen |
Apply SPF 30+ sunscreen when going outside, reapply every 2 hours. |
Conclusion
Summers can be a lot more enjoyable if you take a few simple steps to stay safe and healthy. The season especially calls for extra care for those who are more vulnerable, like children and the elderly. It’s also crucial to keep yourself well-hydrated and to pay attention to the signals your body is sending, such as dizziness, nausea, or rising body temperatures. Excessive heat can really exacerbate existing medical conditions. Plus, being more aware of the early signs of heat-related dangers can help prevent serious issues like organ failure, seizures, or disorientation.
FAQs
What are heat cramps?
Heat cramps are painful muscle cramps after being active in the heat. It is because the body loses important salts and minerals when we sweat a lot, causing muscles to cramp up.
How to reduce body heat?
Body heat can be reduced by maintaining adequate hydration, eating cooling foods like watermelon, cucumbers, etc, wearing loose breathable clothing, etc.
How to prevent heat stroke?
Preventing heat stroke involves drinking plenty of fluids, wearing loose clothes, avoiding strenuous activities during high temperatures, staying in cool – well-ventilated environments, etc.
How to cool stomach heat instantly?
Stomach heat can be managed by eating or drinking cool fluids like water, coconut water, eating cucumber, watermelon, etc.
Can dehydration cause headaches?
Yes, dehydration can cause headaches.
