Heat is more than just uncomfortable. When temperatures remain high for longer periods, the body has to work significantly harder: the heart is put under greater strain, fluid and salt levels can become imbalanced more quickly, concentration may decline and sleep can also suffer. In a current “heat check”, the University Hospital Bonn has therefore compiled information on how high temperatures affect the body – and which simple measures can help.
For staff, students and guests of the University, the following applies: plan hot days as carefully as possible. Physically demanding activities, longer journeys or exercise should, where possible, be moved to the early morning or evening hours. Anyone working or studying in offices, laboratories, libraries or lecture halls should drink regularly, take breaks and seek out cool or shaded areas.
Drink enough – and keep an eye on your salt balance
In very hot weather, the body can lose considerable amounts of fluid. It is therefore important to drink regularly – ideally before you feel thirsty. At the same time, the body also loses salts through sweating. Older people, people with a reduced appetite and those taking diuretic medication in particular should make sure they consume enough salty food on hot days, for example by eating a savoury meal.
Reduce strain on the circulation
Heat means extra work for the heart. Especially during physical activity, high humidity or dehydration, the pulse can rise significantly. It helps to avoid direct sunlight, shade rooms during the day, drink enough and, where helpful, take lukewarm to cool showers. People with heart or circulatory conditions should be particularly attentive in hot weather and keep an eye on their pulse, blood pressure and body weight.
Concentration and consideration: take heat-related strain seriously
High temperatures can also affect mental performance. Attention, concentration, reaction speed and stamina for cognitive tasks may decline – especially if this is combined with poor sleep or insufficient fluid intake. For everyday work and study, this means scheduling important tasks for cooler times of day where possible, allowing for breaks and being a little more considerate towards yourself and others on particularly hot days.
Recognising warning signs: sunstroke or heatstroke
Headaches, dizziness, nausea or a hot, red head after direct exposure to the sun may be signs of sunstroke. Those affected should immediately be taken into the shade or to a cool place, lie down, loosen tight clothing and be cooled carefully. If a person is confused, unconscious or heatstroke is suspected, this is a medical emergency. In this case, call the emergency number 112 immediately.
Hot nights: sleeping better despite the heat
Sleep can also suffer in high temperatures. It is advisable to keep rooms closed and shaded during the day and to ventilate them early in the morning or late in the evening. Light bedding, breathable materials, lukewarm showers and air movement from fans can help. Alcohol in the evening can further reduce sleep quality and should be avoided as far as possible on hot days.
Clean reusable water bottles regularly
Anyone who drinks a lot should also pay attention to the hygiene of their water bottle. Reusable bottles should be emptied, thoroughly cleaned and fully dried after no more than 24 hours. Water bottles should also be stored in a cool place where possible and should not be left for long periods in heated vehicles.
Take particular care if you have pre-existing conditions
Older people, people with chronic illnesses and those with heart or kidney conditions are particularly affected by heat. Medication such as blood pressure medication or diuretics can also influence fluid and salt balance. However, medication should never be changed independently, but always in consultation with the treating physician.
Further information and detailed advice can be found in the latest article by the University Hospital Bonn (in German).