Headaches and malaise in the heat: how to cope with deteriorating health

In hot weather, the risk of overheating and dehydration increases, which can be accompanied by headaches, weakness, nausea, and dizziness. Pregnant women, the elderly, people with chronic illnesses, and those who work or exercise in high temperatures should pay special attention to their well-being. Children, especially infants, also require special attention in hot weather. Why does heat affect well-being, how to recognize dangerous symptoms, and what can help protect yourself and your child? We explain in our article. 

The human body constantly regulates its temperature, maintaining a balance between heat production and heat loss. When the environmental temperature rises, the body tries to cool down, particularly by dilating the blood vessels in the skin and evaporating sweat. Conversely, in low environmental temperatures, the body reduces heat loss and increases heat production. 

However, in high temperatures and humidity, intense physical exertion, or prolonged sun exposure, the cooling mechanisms may become insufficiently effective. As a result, the risk of heat exhaustion and heat stroke increases. 

Dehydration can also impair the body's ability to cool down. During sweating, we lose water and electrolytes, including sodium. If these losses are not compensated, symptoms such as thirst, headache, weakness, and dizziness may appear. At the same time, overheating can develop even without pronounced signs of dehydration. 

Heat exhaustion occurs due to excessive thermal stress and is often accompanied by a loss of water and salts through sweating. The main symptoms of this condition include: 

• headache; 
• nausea, sometimes vomiting; 
• dizziness; 
• general weakness and pronounced fatigue; 
• thirst; 
• profuse sweating; 
• increased body temperature; 
• reduced urine output. 

The symptoms may vary in severity, and not all of the listed signs need to be present to suspect heat exhaustion. 

If you, your child, or another person start experiencing these symptoms after being out in the heat, do not delay in providing help. 

1. Cease physical activity and move to a cool place. The best option is an air-conditioned room. If that is not possible, a shaded area will suffice. 
2. Remove excess clothing. This will help the body release heat more efficiently. 
3. Start cooling down. Use a cool shower or bath if possible. If not, wet the skin with cool water, apply cold, damp towels, and ensure air circulation. 
4. Rehydrate. If the person is conscious, can swallow normally, and is not experiencing vomiting, offer them water in small sips. There is no need to force yourself or another person to drink a large amount of fluid in a short time. Alcohol is not suitable for rehydration. 
5. Do not leave the affected person alone. Monitor their condition. If vomiting occurs, if symptoms worsen, do not improve within an hour, or other dangerous signs appear, seek medical assistance. In cases of altered consciousness, seizures, or unconsciousness, call emergency medical services immediately. 

If heat exhaustion symptoms occur in a child, especially an infant, it is important to carefully assess their condition and not delay seeking medical help for pronounced or persistent symptoms. 

Heat stroke is a life-threatening condition in which the body loses its ability to effectively regulate body temperature. It may be accompanied by disturbances in the central nervous system and internal organs. Possible signs of heat stroke include: 

• very high body temperature; 
• confusion or unusual behavior; 
• speech disturbances; 
• loss of consciousness; 
• seizures; 
• hot skin, which may be either dry or moist due to excessive sweating. 

Do not wait until the body temperature reaches a certain level. Confusion, seizures, or unconsciousness in the context of overheating is a reason to call for emergency medical assistance immediately. 

If you suspect heat stroke, act promptly: 

1. Call for emergency medical help. In Ukraine, you can dial 103 or 112 or use the official app 112 Ukraine. To call the emergency medicine team of the "Dobrobut" clinic, you can dial the short number 5288. 
2. At the same time, start active cooling. Move the affected person to a cool place, remove excess clothing, wet the skin with cool water, and ensure air circulation. If possible, use a cool bath or shower, but only if it can be done safely. Do not postpone cooling until medical personnel arrive. 
3. Stay close and monitor their condition. It may deteriorate quickly. If the person is unconscious, check if they are breathing normally. If they are breathing, ensure their airways are clear and, unless contraindicated, place them in a stable lateral position. If there is no normal breathing, begin cardiopulmonary resuscitation according to your training and the instructions of the emergency dispatch operator. 

Important: do not give drinks to a person with altered consciousness and do not pour liquid into the mouth of the affected person. This could lead to liquid entering the airways. 

Heat stroke requires immediate medical attention even if the person's condition improves after cooling. Do not limit yourself to home monitoring. 

To ensure the heat does not ruin your rest and lead to health deterioration, adhere to a few simple rules: 

• Plan activities for cooler hours. Avoid intense physical exertion during the hottest part of the day. If outdoor work is necessary, take regular breaks in shaded or cool areas. 
• Drink water regularly. Do not wait for intense thirst, especially during physical activity. At the same time, there is no need to drink an excessive amount of fluid in a short period. If a doctor has advised you to limit your fluid intake, adhere to individual recommendations. 
• Choose lightweight clothing. Opt for loose-fitting clothes that promote air circulation. When outdoors, wear a hat and, if necessary, use sunscreen products. 
• Keep your home cool. During the hottest hours, shade the windows, use an air conditioner if possible, and spend part of the day in a cool room. 
• Do not leave children and pets in a parked car. The interior can heat up quickly to dangerous temperatures, even when it is not very hot outside. An open window does not provide adequate protection from overheating. 

Children can become so engrossed in play that they do not notice thirst, fatigue, or the first signs of overheating. Therefore, it is important for adults to regularly offer them water, monitor their well-being, and remind them to take breaks in shaded or cool areas. 

Infants require special attention. In hot weather, breastfeeding infants can be offered the breast more frequently. If the infant is exclusively breastfed and is not yet six months old, additional water is not needed. After starting complementary feeding around six months, water can be offered according to age.  

Do not wait for the child to complain of a headache or thirst. Unusual lethargy, pronounced weakness, dizziness, vomiting, or changes in behavior after being in the heat require adult attention and assessment of the child's condition. 

We hope that summer will be remembered by you and your children for positive emotions, tasty ice cream, and fun entertainment. To prevent the heat from interfering with your rest, follow simple prevention rules, pay close attention to your body's signals, and do not hesitate to seek medical help if dangerous symptoms arise. 

Take care of yourself and your loved ones!