When the Heat Hits Back: Keeping cool in a warming world
2024 was the hottest year on record, according to UN News, with warnings that the days ahead will only get hotter. A hotter planet means a rise in heat-related illnesses, making it a serious public health concern affecting everyone from athletes to elderly neighbours. Knowing that it can impact anyone, here's how to stay safe when temperatures soar.
Heat Stroke: When Your Body Overheats
Heat stroke, also called sun stroke, occurs when your body's temperature regulation system fails and your core temperature rises to dangerous levels – typically 40°C or higher. Performing strenuous activity or being in a hot environment can cause this.
Think of your body as a sophisticated cooling system. When this system gets overwhelmed by extreme heat and humidity, it stops working effectively, leading to a dangerous accumulation of heat inside your body. If not cooled promptly, it can cause permanent organ damage or even death. Another dangerous factor is that victims often become confused and may not realise they're in danger, which is why it's crucial to recognise these signs in others.
Global Warming Has Got Something To Do With It
The connection between climate change and the risk of heat stroke is becoming increasingly clear and concerning. Here are some statistics:
According to the World Health Organization (WHO), heat-related mortality among people aged 65 and older has increased by approximately 53% between 2000 and 2019
The last decade (2011-2020) was the warmest on record, with 2024 being the warmest year on record, and expected to rise
Studies predict that by 2050, the number of days with temperatures exceeding 35°C could triple in many parts of the world
Urban areas experience higher temperatures due to the heat island effect, with some cities recording temperatures up to 4°C higher than surrounding rural areas.
Signs and Symptoms
Flushed skin
Throbbing headache
Confusion, agitation, or slurred speech
Hot, dry skin or excessive sweating
Nausea and vomiting
Rapid breathing
Racing heart rate
Muscle cramps or weakness
Loss of consciousness (in severe cases)
How To Prevent Heat Stroke
Stay Hydrated
Drink water regularly; don’t wait until you feel thirsty
Avoid sugary, alcoholic, or caffeinated drinks, which can contribute to dehydration
Added tip: Monitor your colour of your urine (pale yellow indicates good hydration)
Dress Appropriately
Wear loose-fitting, light-coloured clothing
Choose light, breathable fabrics, like linen or cotton
Where possible, wear a wide-brimmed hat and sunscreen
Timing is Everything
Plan strenuous activity for early morning or evening when the temperature is cooler
Take frequent breaks in shaded or air-conditioned areas
Acclimatise gradually: Allow your body to adjust to hot weather over 1-2 weeks
How To Help Someone Experiencing Heat Stroke
Although heat stroke is entirely preventable, it requires vigilance and awareness.
Move to a Cool Area
Get the person to a shaded or air-conditioned space
Remove any unnecessary clothing.
Cool the Body
Apply cool water, ice packs or cool, wet towels on the neck, armpits, and groin
Fan air across the person to promote cooling
If available, immerse in cool water (not ice cold)
Monitor Vital Signs
Check breathing and heart rate
Do not give fluids if the person is unconscious
Stay with the person until emergency services arrive
Heat safety isn't just personal responsibility – it is community care. By understanding the risks and taking appropriate precautions, we can enjoy outdoor activities safely, even during the hottest months of the year.
