High temperatures: How to prevent heat blows and what do experts advise

He summer It is synonymous with outdoor activities, sunny days and recreation moments. However, high temperatures also bring health risks, like him heatstrokea condition potentially dangerous that can manifest in a silent way If appropriate measures are not taken To prevent it.

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

Body temperature regulation It depends, to a large extent, on water. Is that through perspiration and evaporationthe organism can dissipate 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 Bachelor of Nutrition Tomás Diuliomember of the Nutritionist College of the Province of Buenos Aireswarns: “The consumption of drinks such as coffee, mate and alcohol has a diuretic effectwhich increases the elimination of liquids in situations where The body needs to keep themfavoring dehydration if it is not compensated with an adequate water intake. ”

How to recognize symptoms and how to prevent

Severe dehydration and the inability of the body to thermoregular can derive in serious symptoms such as dizziness, confusion, headache, dry and hot skin, heart rate increase and, in extreme cases, loss of consciousness or seizures. “This combination of factors compromises our thermoregulation capacity”Diulio stands out.

Recommended water consumption ranges between two and three liters, although this amount must adjust according to individual needs, the physical activity carried out and the climatic conditions.

“Do not wait to be thirsty to drink watersince thirst is a late sign of dehydration. The ideal is Take 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 as sodium, potassium and magnesiumessential to avoid cramps and maintain body balance.

A proper diet also helps prevent heat strokesince consuming fresh and light foods, such as fruits and vegetables rich in water, 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 very seasoned mealssince they demand more energy to be digested, which increases the sensation of heat. Besides, Fraction of meals into small portions Throughout the day it facilitates digestion and avoids heaviness.

Beyond hydration and food, other care are essential. Avoid direct exposure to the sun between 11 and 16Using light and light colored clothes, hats and sunscreen are basic measures to protect themselves from the effects of heat and UV rays.

Those who exercise outdoors must opt ​​for Train early in the morning or at sunsetwhen temperatures are lower, and make frequent pauses to hydrate and cool off.

Care for vulnerable groups

Older adults and young children They are the most susceptible to heat stroke. In the former, la feeling of thirst is usually diminishedincreasing the risk of dehydration. “We must rEcculate and encourage them to drink water regularlyeven if they feel thirsty. It is also useful to offer them cold infusions, natural juices or flavored water, ”explains Diulio.

As for children, their body temperature regulation system is not yet fully developed. It is essential to ensure that they consume water frequently, offer fresh fruits and Avoid playing the sun during the hottest hours of the day. In addition, dress them with light clothesapply them sunscreen adequate and cover your head With hats are essential measures.