When we go on holiday, we tend to seek out the sunniest spots, spending all day on the beach or soaking in the sunlight anyway we can. While this is a perfectly good way to spend a week or two relaxing and forgetting about our busy lives, it doesn't mean that we should stop taking precautions against the dangers that the sun might pose. Normally we think about sunburn as a major reason to protect ourselves against the sun, but its power goes beyond that, and can affect us even if we are in the shade, or even indoors.
Heat stroke occurs when the body is unable to regulate its temperature. The body’s temperature rises rapidly, the sweating mechanism fails and the body is unable to cool down. One of the easiest ways to prevent this is to keep hydrated. Increasing your fluid intake, regardless of activity level, will allow your body to steadily replenish your electrolytes. During periods of heavy activity in the heat, drink 2-4 glasses of water each hour. Drink cool, but not very cold, nonalcoholic beverages that do not contain large amounts of sugar.
Avoid hot foods and heavy meals, as these will cause your metabolism to increase, using up electrolytes, causing you to perspire. Heavy meals also make digestion use up much of your needed stored energy, so less energy will be used to regulate your body temperature. Take the same precautions as you would for sunburn. Wear clothing that is labeled as sun-protective. Such clothing carries a UPF, or ultraviolet protection factor rating. Also, wear a wide-brimmed hat to shade your face and neck. Be aware of your activity level at all times, and pace yourself. If you are not used to working or exercising in the heat, start slowly and build up the pace gradually. Limit outdoor activity to morning and evening. If there is shade, rest in it until your body temperature returns to normal.
If possible, seek air conditioned venues like shopping malls, public libraries, museums or movie theaters. If you’re in a location with only fans, remember that once temperatures get higher than average, a fan will not prevent heat-related illness.
Take a cool shower or bath to help lower your body temperature if you feel yourself start to get sluggish and lose energy, or if you feel like your body temperature is becoming erratic. Never leave children in cars; even with the windows cracked open, interior temperatures can rise incredibly quickly within minutes. Also, dress children in cool, loose clothing, and shade their faces with hats or an umbrella.
If you have any doubts about what you should do when you’re planning on spending all day in the sun, or if you’re concerned that your time in the sun is starting to affect your health, making you feel tired and sluggish for long periods of time, consult a doctor for advice on how to effectively stave off any symptoms.
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