Ah, the good old British summer. After a seemingly endless winter, give us the first hint of a heatwave and we’re all fanning ourselves non-stop and trying not to complain (don’t jinx it!) as we anticipate the hosepipe bans and general pandemonium that goes alongside any kind of extreme weather in this country.

But joking aside, there can be serious health implications when the mercury starts to soar, and some people are more at risk from heat-related illnesses than others. It’s important to enjoy the sun safely, and heat stroke and heat exhaustion are two potentially serious conditions at this time of year.

Our bodies are constantly working to maintain a comfortable temperature of around 37ºC. When the thermostat rises, the body has to work harder to maintain this equilibrium, which puts it under increased strain. Most of us can cope with (a little) extra work, but some of us are more vulnerable – the elderly, the very young and those with underlying medical conditions, for example. But anyone can potentially experience heat exhaustion or stroke, so it’s important to know the difference.

As our bodies get hotter, our blood pressure drops as blood vessels dilate to help keep us cool. As a result, our hearts start to work harder to keep pumping blood through the body.

This blood pressure drop, when combined with a loss of fluid and salt due to increased sweating, can start to cause mild symptoms such as itchy skin and swollen feet, or a faster pulse, and can develop into heat exhaustion – a precursor to heat stroke.

“Heat exhaustion is mostly down to dehydration through sweating and failure to replenish body fluids,” says Dr Zoe Watson, GP and founder of wellbeing platform Wellgood Wellbeing, who suggests you may experience any of the following:

• Dizziness
• Nausea
• Feeling faint
• Tiredness
• Headache and or
• Loss of appetite

Any of these symptoms are warning signs that your body isn’t coping well with the heat, and you’re at risk of becoming dehydrated, you need to take action.

“Remove yourself from the sun to cool down, and rehydrate yourself,” advises Dr Watson. “You will start to feel better, but if left untreated, heat exhaustion can turn into heat stroke.”

So don’t ignore these warning signs, however much you’re enjoying yourself. 

Heat stroke can occur if heat exhaustion is left untreated and is a medical emergency.

“Heat stroke is when the homeostatic mechanisms to keep your body cool have been overwhelmed, and everything tips in the wrong direction,” says Dr Watson.

Symptoms include:

• Severe headache
• Vomiting
• Fast pulse
• Fast, shallow breathing
• Dizziness
• Confusion
• Flushed skin
• Absence of sweating (despite being very hot)
• Seizures
• Collapse

You should call 999 and seek immediate medical attention if you suspect someone has heat stroke. 

All sounds a bit scary, right? But don’t worry, heat exhaustion and heat stroke are totally preventable. Here’s a list of things to do – and a few to avoid – to stay safe in this unholy heatwave.

Do:

Drink lots of water: “Like, a lot of water. More than you would normally,” advises Dr Watson. “It’s important to make up the excess fluid you’re losing through sweating by drinking more (preferably with lots of ice).”

Wear loose, breathable clothing. Think wafty, breathable fabrics such as cotton and linen (and if you need to hit the high street, who are we to stop you?).

Wear sunscreen and a hat. It can also be a good idea to keep a spray bottle of water nearby for spritzing yourself, as the water evaporates from your skin and helps keep you cool.

Eat ice lollies and have ice in drinks. These will help to keep your core temperature lower. Munch on hydrating fruits and vegetables, such as watermelon, cucumber and strawberries, to help keep your fluid levels topped up.

Don’t

Exercise at the hottest time of the day. You’ll need to take extra care when exercising in the heat. “Don’t go for a run in the midday sun!” warns Dr Watson. “If you’re exercising in a cool, air-conditioned environment and making sure you double hydrate to replenish body fluids and are generally being sensible about it, then you can carry on. Just don’t be silly about it.”

Drink lots of alcohol. We know, we know – but alcohol is a diuretic, meaning it causes the body to lose fluid, which is exactly what we’re trying to avoid in the heat. The same goes for caffeinated drinks, so go easy on those too. After all, a decaf iced latte tastes exactly the same as a full-powered one.

Images: Getty