While sunny days can be enjoyable, prolonged periods of extreme heat can pose serious health risks. Heatwaves increase the likelihood of dehydration, heat exhaustion and heatstroke, particularly among vulnerable groups.
Taking simple precautions can help you stay safe and reduce the risk of heat-related illnesses.
Why Heatwaves Can Be Dangerous
High temperatures place extra strain on the body, making it harder to regulate its internal temperature.
During a heatwave, people are more likely to experience dehydration due to excessive fluid loss.
Hot weather can also worsen existing heart and respiratory conditions and, in severe cases, lead to heat exhaustion or the life-threatening condition known as heatstroke.
Who Is Most at Risk?
Although anyone can be affected by extreme heat, certain groups face a higher risk of developing heat-related illnesses.
These include:
- Older adults, particularly those aged 65 and above.
- Infants and young children.
- Pregnant women.
- People living with chronic medical conditions such as heart disease, diabetes, kidney disease, respiratory illnesses, dementia or Parkinson’s disease.
- Individuals with mobility issues or mental health conditions.
- People taking multiple medications that may affect the body’s ability to cope with heat.
- Those who are already unwell or dehydrated.
- Outdoor workers, manual laborers, athletes and people who spend long hours in the sun.
- People living alone or experiencing homelessness.
Tips to Stay Safe during a Heatwave
Stay Out of the Sun
Avoid going outdoors during the hottest part of the day, typically between 11 a.m. and 3 p.m.
If you must be outside, seek shade whenever possible, wear lightweight, loose-fitting clothing, use sunscreen and wear a wide-brimmed hat. Limit strenuous physical activity until temperatures cool down.
Keep Your Body Cool
Drink plenty of water throughout the day, even if you do not feel thirsty. Eat light meals and include water-rich fruits and vegetables in your diet.
Avoid excessive caffeinated drinks and very hot beverages, as these can contribute to dehydration.
Taking a cool shower or using a damp cloth on your skin can also help lower body temperature.
Keep Your Home Cool
Close curtains, blinds and windows during the hottest hours of the day to keep indoor spaces cooler.
Once temperatures drop in the evening, open windows to improve ventilation. Electric fans may provide relief when temperatures are below 35°C, but additional cooling methods may be needed in more extreme heat.
Check regularly on elderly people, relatives, young children and anyone with existing health conditions.
Ensure they have access to drinking water and are staying in a cool environment.
Recognising Heat-Related Illness
Heat exhaustion may cause heavy sweating, dizziness, weakness, headache, nausea, muscle cramps and fainting.
Without prompt treatment, it can progress to heatstroke—a medical emergency marked by a very high body temperature, confusion, seizures or loss of consciousness.
Anyone showing signs of heatstroke should receive immediate medical attention. While waiting for help, move the person to a cool place, remove excess clothing and cool their body with water or cold packs.
Stay Prepared
As heatwaves become more frequent in many parts of the world, staying informed and taking preventive measures are essential.
By keeping hydrated, avoiding excessive heat exposure and checking on vulnerable people, individuals and communities can significantly reduce the health risks associated with extreme temperatures.
