Heat and heat protection

Sweating or insufficient fluid intake leads to a noticeable lack of water in the body

Symptoms: Thirst, dry skin and mucous membranes, headaches, tiredness, lethargy/confusion, little and highly concentrated urine, constipation, muscle cramps

Help:

• Drink plenty of fluids
• Eat food containing water
• Consume electrolytes (minerals), e.g. green vegetables, peanuts, almonds, eggs, cheese, table salt (normally salted foods)

Sweat cannot evaporate sufficiently (e.g. due to tight clothing) and clogs the pores.

Symptoms: Red, itchy rash on the face, neck, chest area, groin, testicles

Help:

• Minimize sweating (shade, air-conditioned environment), keep affected area dry
• Take a cool shower
• Wear light, loose clothing
• For severe itching: ointments or gels with zinc or silica

Increased fluid loss due to heavy sweating leads to lower blood volume and therefore a drop in blood pressure. At the same time, the body temperature rises.

Symptoms: severe thirst, weakness, cold damp skin, low blood pressure with a high pulse, rapid weak breathing, loss of appetite, nausea, dizziness, exhaustion

Help:

• Seek shade or cool places
• Drink plenty of fluids
• Cool down
• If symptoms persist for more than an hour or the body temperature rises above 38°C, consult a doctor

Blood vessels in the arms and legs dilate, which lowers blood pressure. The brain is less well supplied with blood.

Symptoms: Unconsciousness, headache, feeling weak, dizziness, nausea, feeling warm, thirst, dry mucous membranes, initially reddening of the skin and heavy sweating, then paleness and cold sweat

Help:

• Call the emergency services immediately! (112)
• Move to a shady or cool place
• Cooling
• Lie down
• Open clothing
• Hydration

Loss of fluids and electrolytes due to heavy sweating during physical exertion (e.g. sport). The muscles react to this with cramps

Symptoms: Painful muscle cramps after exercise, especially in the arms, legs and abdomen

Help:

• Stop activity
• Rest in a cool, shady place
• Drink plenty, preferably electrolyte-containing drinks
• If symptoms persist for more than an hour, consult a doctor

Stress on the lymphatic system causes fluid to collect in the smallest blood and lymph vessels. The excess pressure causes the fluid to be released into the surrounding tissue.

Symptoms: Edema (swelling) in the lower legs (especially ankles), especially at the beginning of the hot season

Help:

• The swelling usually goes down on its own as the body gets used to the heat
• If the swelling does not go down at all or gets worse, consult a doctor

If sweating no longer cools you down, heat builds up in the body and the body temperature rises very quickly (to over 40°C within 10-15 minutes). The brain swells (so-called cerebral edema).

Symptoms: reddened hot dry skin, nausea, headaches, changes in consciousness, unconsciousness

Help:

• Call the emergency services immediately! (112)
• Cool down in a cool place and with cool compresses

Irritation of the meninges due to prolonged exposure to the sun, in severe cases also brain swelling (cerebral edema)

Symptoms: headache, nausea, vomiting, fever, reddened head, sometimes loss of consciousness and seizures

Help:

• Seek shade
• Raise head and upper body slightly
• Drink plenty of fluids
• Cool down with cold compresses

Darken the rooms in which you are staying as much as possible. Ideally, you can attach a sunshade to the windows from the outside. Ventilate during the cold morning and evening hours. Check the room temperature regularly and take other measures if necessary. You can hang damp cloths to lower the room air using evaporative cooling. In an emergency, use only the coolest rooms in your home, even if that is the basement. You can also cool yourself with wraps, cold baths and damp towels.

For example, move activities indoors or to cool places. Use the cooler morning and evening hours for work and rest during the lunch break. In principle, keep the load as low as possible during the hottest part of the day.

Wear the right clothes. It should be breathable, loose and at best long-sleeved to provide additional protection from intense UV radiation. Use sunglasses and headgear.

Eat easily digestible foods. Have several small meals instead of a few large portions.

Make sure you drink enough fluids. At best, drink water or unsweetened tea. Avoid alcoholic beverages, pure juices, soft drinks and caffeine. You can set up a drink reminder using various mobile apps. Keep in mind that older people often don’t have an adequate sense of thirst. Pay attention to those around you and encourage them to drink. Especially if they are already showing symptoms. The  city map (opens in a new tab) provides information on all drinking water fountains in the city area.

Some medicines work differently in high heat. Talk to your doctor about any adjustment that may be needed. Store your medicines in a cool place if possible.

High UV exposure often occurs at the same time as heat. Regardless of the temperature, be sure to protect your skin from excessive sun exposure. Every stay in the sun increases the risk of skin cancer. Tanning and especially reddening of the skin are signs of spending too much time in the sun. Therefore, make sure to use sunscreen with a high SPF as soon as you are in the sun and try not to expose yourself to direct sunlight for too long.