Heatstroke poses significant risks to health, potentially leading to severe complications and even death. Doctors advise caution during hot weather to mitigate potential harm. Elevated temperatures place extra stress on the body’s thermoregulatory mechanisms, causing fluid and electrolyte loss through increased sweating, which disrupts the water-salt balance.

Those with pre-existing conditions, the elderly, pregnant women, and young children are particularly vulnerable to heat-related illnesses. People with cardiovascular, endocrine, and neurological disorders should exercise extra caution. Arrhythmias, coronary heart disease, or hypertension can be exacerbated by heat, potentially leading to hypertensive crises or heart attacks. Endocrine disorders, such as thyroid issues and diabetes, can also increase the risk of heatstroke due to impaired thermoregulation.

To stay safe in hot weather, it is crucial to maintain adequate hydration by drinking plenty of water. Experts recommend approximately 1.5-2 liters per day, increasing this amount by 0.5-1 liter in hot weather, unless medically contraindicated. It is best to drink small portions regularly, even before feeling thirsty. Limiting caffeinated beverages and avoiding alcohol is also important, as they can contribute to dehydration.

It is important to protect yourself from overheating by limiting sun exposure, especially between 11 a.m. and 4 p.m. Wearing sunscreen with an SPF of at least 30-50, loose-fitting clothing made of natural fabrics, and a hat is essential. If symptoms of overheating, such as dizziness, weakness, or nausea, occur, move to a cool place immediately and seek medical help if the condition worsens.

Avoid drastic cooling methods such as taking cold showers, applying ice directly to the skin, or using cooling sprays or gels over large areas of the body. These can lead to a sharp narrowing of blood vessels, causing an increase in blood pressure, headache, fainting, or even cardiac arrest. Instead, cool down gradually in the shade or indoors before taking a cool shower with a temperature of 25–30 degrees.

During hot weather, it is also advised to modify your diet by choosing light and fresh foods. Include plenty of vegetables, fruits, and herbs, as they contain water and vitamins. Avoid heavy, fatty foods, which increase the load on the digestive system, and consume protein and carbohydrates in moderation.