Summer 2025: how to prevent heat stroke and what experts advise

He summer is synonymous with outdoor activities, sunny days and moments of recreation. However, high temperatures also bring with them health risks, like him heatstrokea condition potentially dangerous that can manifest silently if appropriate measures are not taken to prevent it.

heat stroke occurs when the body loses its ability to regulate internal temperatureraising it to critical levels that exceed 39°C or 40°C. This process occurs due to a combination of factors, such as prolonged exposure to heatthe intense physical activity and the lack of adequate hydration.

Regulation of body temperature depends largely on water. It is that through transpiration and evaporationthe body can dissipate the accumulated heat. However, in extreme conditions, this loss can be significant, reaching between 0.5 and 2 liters of water per hour during intense physical activities or on very hot days.

The nutrition graduate Thomas Diuliomember of College of Nutritionists of the Province of Buenos Aireswarns: “The consumption of drinks such as coffee, mate and alcohol has a diuretic effectwhich increases fluid removal in situations where the body needs to preserve themfavoring dehydration if it is not compensated with adequate water intake.”

How to recognize the symptoms and how to prevent

Severe dehydration and the body’s inability to thermoregulate can lead to serious symptoms such as dizziness, confusion, headache, hot, dry skin, increased heart rate and, in extreme cases, loss of consciousness or seizures. “This combination of factors compromises our ability to thermoregulate”Diulio highlights.

The recommended daily consumption of water ranges between two and three liters, although this amount should adjusted according to individual needs, physical activity performed and weather conditions.

“You don’t have to wait until you’re thirsty to drink water.since thirst is a late sign of dehydration. The ideal is drink small amounts of water every 15 to 20 minutes during exposure to heat or exercise,” advises the specialist.

For those who practice sports or perform intense physical work, incorporating isotonic drinks can be beneficial. These help replenish electrolytes such as sodium, potassium and magnesiumessential to avoid cramps and maintain body balance.

A proper diet also helps prevent heat strokesince eating fresh, light foods, such as water-rich fruits and vegetables, can make a big difference. Options such as watermelon, melon, cucumber and lettuce not only hydrate, but also provide essential vitamins and minerals.

It is recommended avoid fatty or highly seasoned foodssince they require more energy to be digested, which increases the sensation of heat. Besides, divide meals into small portions Throughout the day it facilitates digestion and prevents heaviness.

Beyond hydration and nutrition, other care is essential. Avoid direct exposure to the sun between 11 a.m. and 4 p.m.wearing light and light-colored clothing, hats and sunscreen are basic measures to protect yourself from the effects of heat and UV rays.

Those who exercise outdoors should choose train early in the morning or in the eveningwhen temperatures are lower, and take frequent breaks to hydrate and cool off.

Care for vulnerable groups

Older adults and young children They are the most susceptible to heat stroke. In the first ones, heThe feeling of thirst is usually decreasedincreasing the risk of dehydration. “We must rremind and encourage them to drink water regularlyeven if they don’t feel thirsty. It is also useful to offer them cold infusions, natural juices or flavored water,” explains Diulio.

As for the children, their body temperature regulation system not yet fully developed. It is essential to ensure that they consume water frequently, offer them fresh fruits and prevent them from playing in the sun during the hottest hours of the day. Also, dress them with light clothingapply to them sunscreen suitable and cover your head with hats are essential measures.