Summer’s sizzling secrets revealed. Master the art of staying cool, safe & sun-kissed with our guide to preventing & treating heat stroke.
As we gear up for summer and start spending longer outside, it’s time to arm ourselves not just with sunscreen and shades, but also with the lowdown on heat stroke.
What is heat stroke?
Heatstroke is a medical emergency that can happen if you become so hot that your brain’s thermostat fails. This can lead to your body overheating and it needs medical help urgently.
What actually causes heat stroke?
If you’re exposed to very high temperatures, especially if you aren’t used to them, you can get heat stroke. Exercising in the heat and wearing clothes that don’t let heat evaporate can also cause heatstroke. Your chances of heat stroke are also increased if you drink alcohol while not drinking enough water – this can cause dehydration.
Who’s at risk of heat stroke?
Anyone can get heat stroke, but younger children and older people tend to have a higher risk. People with certain health conditions also have a higher risk. This includes:
- Heart disease
- Lung disease
- Diabetes
What are the symptoms of heatstroke?
If you or someone you know has heat stroke, they might:
- Have hot, dry or flushed skin
- A heat rash
- Have a headache
- Feel dizzy, restless or confused
- Be unresponsive (their condition might worsen quickly)
- Have a body temperature over 40 degrees Celsius
How do you treat heatstroke?
Heatstroke is a medical emergency, so there are several steps you need to take:
- Call 999
- Move the person into a cool environment as quickly as possible. You should remove their outer layer of clothing and loosely wrap them in cool, damp sheets or clothes
- Make sure to continuously pour cool water over the sheet or clothes. If there isn’t a sheet available, you can also fan them or sponge them with cool water
- While you’re waiting for help to arrive, keep cooling them. If they no longer feel hot to touch or their temperature returns to normal, you can stop cooling them. Help them to rest and replace the wet sheet with a dry one
Is there a difference between heat stroke, heat exhaustion & sun stroke?
It’s important to know the difference between heat stroke and heat exhaustion. Heat exhaustion happens when your body struggles to maintain its core body temperature of 37.5 degrees Celsius. If your surrounding environment is hotter than 37.5 degrees Celsius, your body can get tired and you can get heat exhaustion.
If you have heat exhaustion, you might have some of the following symptoms:
- A headache
- Feeling dizzy or confused
- Feeling sick
- Sweating
- Cramps in your stomach, arms and legs
- A fast pulse
- Having a high temperature
- Feeling thirsty
If your heat exhaustion isn’t treated, it can then become heat stroke, which is more serious and a medical emergency.
Sunstroke and heat stroke have the same symptoms, but sunstroke happens if your body overheats from having too much sunlight. Heat stroke can happen without sunlight – it can happen even if you’re stuck in a room without enough cool air.
Top tips to keep the cool
If someone is showing signs of heat exhaustion, you should:
- Move them to a cool place
- Remove all unnecessary clothing like socks or jackets
- Try and get them to drink a sports drink or a rehydration drink. If these aren’t to hand, give them cool water
- Cool their skin. You can spray or sponge them with cool water and fan them. You can also use cold packs (wrapped in a cloth) under their armpits or on their neck
- Make sure to stay with them until they feel better, this can take up to 30 minutes
Sun smart strategies
There’s a high risk of heat stroke when the weather is warmer or when you’re exercising. We know keeping cool can be tricky, so we’ve put together some tips to help you cope with hot weather and help your body keep itself cool. These tips can also help prevent heat stroke.
Keep out of the heat
Keep out of the heat if you can. If you do have to go outside, make sure to stay in the shade especially when the sun is hottest (between 11am and 3pm in the UK). Make sure to keep babies out of the heat completely. If you do have to be out and about with your little ones, why not try using a parasol for some shady relief?
Make sure to wear sunscreen, a hat and light clothes. If you’re spending time in the heat, make sure to avoid exercise or any activities that can make you hotter.
Try & keep yourself cool
Make sure to drink more cold drinks, especially if you’re moving or exercising. Try to avoid alcohol, caffeine and hot drinks. Having a cool shower or putting cool water on your skin and clothes can also help.
Try & keep your living space cool
Make sure to close your windows during the day and then open them at night when the outside temperature has gone down. If the temperature is under 35 degrees Celsius, an electric fan can help. It’s important to check the temperature of rooms, especially where older people, children and babies live and sleep.
Sun SOS: When do I need help?
You need to call NHS 111 if:
- You or someone else is having symptoms of heat exhaustion that you’re struggling to manage or you need advice dealing with
You need to call 999 now if you or someone else is having symptoms of heat stroke. These include:
- If they’re still feeling unwell after 30 minutes of resting in a cool area, being cooled and drinking fluids
- Having a very high temperature
- Having hot skin but no sweating. Their skin may look red, but this might be harder to see on brown and black skin
- Having a fast heartbeat
- Having fast breathing or having a shortness of breath
- Being confused or having a lack of coordination
- Having a seizure of a fit
- Having a loss of consciousness
If someone loses consciousness, make sure to put the person in recovery position while you’re waiting for help to arrive.
Armed with our guide on heat stroke and lashings of sunscreen, you’re ready to beat the summer heat without breaking a sweat.
