KATHMANDU: As summer temperatures rise, so does the risk of heatstroke—a dangerous and potentially fatal condition caused by the body overheating. Often triggered by prolonged exposure to high temperatures or strenuous activity in the heat, heatstroke can affect anyone, anywhere.
Symptoms may begin subtly but can rapidly escalate into confusion, unconsciousness, or even death if not treated promptly. With climate change intensifying heatwaves, awareness and prevention are more crucial than ever. Fortunately, heatstroke is entirely preventable.
What Is Heatstroke?
Heatstroke, also known as sunstroke, occurs when the body temperature rises above 104°F (40°C) due to prolonged exposure to heat or physical exertion in high temperatures.
In this state, the body’s natural cooling mechanism—sweating—fails, and the body can no longer regulate its temperature. If not cooled quickly, heatstroke can cause lasting damage to the brain, heart, kidneys, and muscles. In severe cases, it can be fatal.
Why Summer Increases Heatstroke Risk
Summer temperatures often exceed comfortable levels, particularly in urban or tropical areas. Excessive heat and humidity hinder the body’s ability to cool itself through sweating. When sweat cannot evaporate quickly, body temperature rises to dangerous levels.
People often underestimate the risks—especially when engaged in outdoor activities such as sports, travel, or gardening. Factors like urban heat islands, poor ventilation, and frequent heatwaves further increase the danger.
Recognizing the Warning Signs
Early detection is key to preventing serious complications or death. One of the clearest indicators of heatstroke is a body temperature exceeding 104°F (40°C). The skin may appear red, hot, and dry, although individuals who are physically exerting themselves may still sweat heavily.
Other symptoms include headache, dizziness, nausea, vomiting, rapid heartbeat, muscle cramps or weakness, confusion, disorientation, fainting, and seizures. Immediate treatment is critical.
Tips to Prevent Heatstroke
Drinking plenty of fluids is essential to regulate body temperature and replace fluids lost through sweating. Even if you don’t feel thirsty, drink water regularly throughout the day.
Carry a water bottle and sip frequently. Avoid dehydrating drinks such as alcohol, tea, and coffee. In very hot weather or after heavy sweating, replenish lost minerals with electrolyte drinks or oral rehydration salts (ORS).
The sun’s intensity is strongest between 10 a.m. and 4 p.m. Plan outdoor activities for early morning or late evening. If you must go outside, seek shaded areas, carry an umbrella, wear a wide-brimmed hat, and avoid walking on heat-absorbing surfaces like asphalt.
Create a cool space indoors by keeping curtains drawn and windows closed during the hottest part of the day. Use fans, coolers, or air conditioning to maintain a comfortable indoor temperature. In their absence, use cold compresses, wet towels, or take cool showers. Sleep in the coolest part of the house and use light bedding.
Physical activity increases body temperature. While exercise is important, it must be done with care in hot weather. Avoid working out in direct sunlight. Choose shaded or indoor locations instead. Stay hydrated before, during, and after exercise, take frequent breaks, and stop immediately if you feel dizzy or develop cramps.
Clothing plays a vital role in temperature regulation. Wear loose-fitting, light-colored, and breathable fabrics like cotton or linen. Avoid dark or tight clothing, which retains heat. Protect yourself with a wide-brimmed hat, UV-protection sunglasses, and sunscreen with an SPF of at least 30 to prevent sunburn, which can impair the body’s ability to cool itself.
Children and the elderly are particularly susceptible to heatstroke, as their bodies don’t regulate temperature as efficiently. Keep children cool, hydrated, and dressed in light clothing. Avoid exposing them to direct heat. For elderly individuals, ensure their living spaces are cool, monitor their well-being during heatwaves, and encourage regular water intake.
Stay updated with weather forecasts and heat advisories. During heatwaves, follow government recommendations and adopt safety measures. Prepare a summer safety kit including water bottles, ORS packets, sunscreen, caps, and a battery-operated fan. Educate your family and community about the signs of heatstroke and how to respond effectively.
First Aid for Heatstroke
If you suspect someone has heatstroke, take the following steps immediately:
Call emergency services without delay.
Move the person to a cool, shaded, or air-conditioned area.
Remove excess clothing and apply cold compresses or ice packs to the neck, armpits, and groin.
Fan the person or use wet towels to help reduce body temperature.
If the person is conscious, give them small sips of cool water.
Do not give fluids if the person is unconscious or vomiting.
Conclusion
Heatstroke is silent, swift, and deadly—but it is entirely preventable. Every summer, lives are lost simply because early warning signs were missed or basic precautions were not followed. Stay cool, stay covered, and stay informed.
Avoid exposure to extreme heat, dress appropriately, and don’t underestimate the sun. Know the symptoms and act quickly. Regardless of your age or location, heatstroke doesn’t discriminate—but neither does prevention. This summer, make caution your priority—it could save your life.
