Heatwave safety: how to stay cool & recognise heat exhaustion

When temperatures soar, your body works overtime to keep you cool, however, sometimes it needs a helping hand. Whether you’re dealing with record-breaking summer heat or an unexpected heatwave, knowing how to prevent heat-related illness can make all the difference between feeling energised & feeling completely drained.

When your body sends warning signals

Heatwaves don’t just make you uncomfortable; they can actually impact your health in ways that you might not immediately recognise. Your body has its own early warning system and it’s important to listen when it starts sending these signals.

Watch out for these tell-tale signs:

• Persistent nausea that won’t go away
• Overwhelming fatigue that rest doesn’t seem to fix
• Unusual weakness, even with simple tasks
• Complete exhaustion despite getting adequate sleep
• Restless nights and difficulty sleeping, even when you’re tired

If any of these symptoms sound familiar during hot weather, your body is telling you that it is time to take action.

Your heat protection game plan

The good news is that you can take control and protect yourself with some smart strategies that go beyond just “drink more water.”

1. Give your body a break

Skip that afternoon jog or intense workout session. Your body is already working hard to keep you cool so don’t make it work harder. Save strenuous activities for cooler parts of the day or air-conditioned spaces.

2. Hydration goes beyond water

Drinking plenty of fluids is crucial, however, what many people don’t think about is that when you sweat, you’re not just losing water, you’re losing essential minerals that keep your body functioning properly.

The mineral connection: Sweating causes an often unnoticed but significant loss of electrolytes. These minerals are essential for maintaining proper blood pressure and getting nutrients to your tissues. When you replace both fluids and electrolytes adequately, you’re giving your circulatory system what it needs to keep delivering energy throughout your body.

Consider an Electrolyte Energy Formula to ensure you’re replacing what your body loses through sweating; it’s often the missing piece of the hydration puzzle.

3. Turn your home into a cool haven

Transform your living space into a refuge from the heat by doing the following:

• Keep blinds and curtains closed during the day to block out heat-generating sunlight
• Remember: it’s almost always cooler indoors than outdoors during a heatwave
• If you have air conditioning, aim for around 18°C (64°F) and use fans to circulate the cool air effectively

3. The cool sponge trick

If you’re feeling overheated or faint, sponge yourself with cool water. As the water evaporates from your skin, it creates a natural cooling effect that can provide quick relief.

The science-backed cooling shortcut

Here’s a fascinating trick that most people don’t know about: your hands are secret cooling zones.

The hairless skin on your palms, soles of your feet, and upper face contains special blood vessels called arteriovenous anastomoses (AVAs). These vessels offer a more direct connection to your body’s core, bypassing the smaller capillaries.

The technique: Immerse your hands in cool (not ice-cold) water for quick relief. This method helps you cool down faster than traditional methods because you’re targeting these special cooling zones.

Important: Avoid using ice or wet towels on the back of your neck. This can actually backfire by misleading your brain’s internal thermostat, which uses that area’s temperature to trigger your body’s natural cooling responses.

When heat affects more than just comfort

At Breakspear Medical, our years of measuring the autonomic nervous system have given us unique insights into how heat affects your body’s ability to manage circulation and deliver nutrients to your tissues. We understand that temperature regulation challenges can be particularly significant for people with food and chemical sensitivities, and we have effective treatments available.

If you find that you’re particularly sensitive to heat or experience ongoing issues with temperature regulation, dysautonomia (dysfunction of the autonomic nervous system) might be playing a role. This condition can make it harder for your body to adapt to temperature changes and maintain proper circulation.

Your next steps

Don’t let the next heatwave catch you unprepared. Start implementing these strategies now, at the beginning of summer, and remember that protecting yourself from heat is about more than just comfort because it’s about maintaining your health and energy levels when your body needs support most.

Stay cool, stay safe, and listen to what your body is telling you. When in doubt, seek shade, hydrate thoughtfully, and don’t hesitate to reach out to healthcare professionals if you’re experiencing persistent symptoms during hot weather.

Ready to learn more about how your body responds to environmental challenges? Contact Breakspear Medical to discover personalised approaches to managing heat sensitivity and optimizing your health year-round.

Reference: Podcast: the smart way to stay cool. Nature Briefing. 2023 [Cited 2023 July 7]. Available from:www.nature.com