Ten essential ways to stay safe and healthy during extreme August heat

By Ahmet Taş | Wise News Press

ISTANBUL, TÜRKİYE — Extreme August heat can cause dehydration, heat exhaustion and life-threatening heatstroke, while also worsening heart, kidney, respiratory and other chronic health conditions in vulnerable people.

Older adults, babies, young children, outdoor workers and people living with chronic illnesses require particular attention during prolonged hot weather. Internal Medicine Specialist Dr. Yasin Bakcan of Memorial Göztepe Hospital said simple measures involving hydration, cooling, clothing and early recognition of symptoms can substantially reduce avoidable health risks.

Why extreme heat can become a medical emergency

The body normally regulates its internal temperature by increasing blood flow to the skin and producing sweat. In very hot or humid conditions, this cooling system can become less effective, placing additional strain on the cardiovascular system and kidneys.

Heat exposure can cause cramps, fainting, heat exhaustion, heat rash and heatstroke. It may also worsen cardiovascular, respiratory, kidney, diabetes-related and some mental health conditions. Severe heatstroke can progress rapidly to organ damage and death without urgent cooling and medical treatment.

Dr. Bakcan outlined 10 precautions for reducing the risks during the hottest weeks of summer.

1. Avoid peak heat and 2. drink regularly

1. Stay indoors during the hottest hours

Outdoor activity should be limited during the hottest part of the day, generally from late morning until the afternoon. Dr. Bakcan recommends avoiding unnecessary exposure between 11 a.m. and 4 p.m., particularly when temperatures and humidity are high.

People who must go outside should stay in the shade, reduce strenuous activity and wear light-coloured, loose-fitting and breathable clothing. A wide-brimmed hat can provide additional protection. Public-health guidance also recommends moving exercise and physically demanding work to the cooler morning or evening hours whenever possible.

Children, older adults and animals must never be left in a parked vehicle, even briefly or with a window open. The temperature inside a car can rise dangerously within minutes and expose children to fatal heatstroke.

2. Drink fluids throughout the day

Water should be consumed regularly rather than only after strong thirst develops. Fluid requirements vary according to body size, temperature, physical activity, pregnancy, illness and medication use, so a single target is not suitable for everyone.

The World Health Organization advises many adults in hot conditions to drink water regularly and indicates that approximately 2–3 litres a day may be appropriate for many people. Those doing strenuous physical work may need more, while people with heart failure, kidney disease or fluid restrictions should follow their doctor’s individual advice rather than deliberately increasing intake.

Urine that remains pale straw-coloured generally indicates adequate hydration, while darker urine may signal a need for more fluid. Water should be spread throughout the day rather than consumed in very large amounts at once.

3. Recognise heat illness and 4. keep meals balanced

3. Learn the warning signs

Headache, dizziness, weakness, nausea, muscle cramps, unusually heavy sweating, rapid heartbeat and faintness can indicate heat stress or heat exhaustion. The affected person should stop activity, move to a cooler place and begin cooling down.

Confusion, unusual behaviour, slurred speech, seizures, loss of consciousness or a very high body temperature may indicate heatstroke. Skin can be hot and dry, but some people with heatstroke may continue sweating; the absence of sweat is therefore not required for diagnosis. Heatstroke is a medical emergency and must not be managed simply by waiting for the person to recover.

4. Choose lighter, balanced meals

Large, heavy and very fatty meals may feel more difficult to tolerate in intense heat. Smaller portions containing vegetables, fruit, whole grains and lighter protein sources can help maintain energy without creating additional discomfort.

Fresh produce also contributes water, vitamins and minerals, although it should not replace regular fluid intake. People should avoid crash diets and prolonged fasting during very hot weather, particularly when working outdoors or taking medicines that affect blood pressure or blood sugar.

Food should also be stored and prepared carefully because high temperatures can accelerate spoilage. Perishable foods should not be left unrefrigerated for long periods.

5. Choose drinks carefully and 6. review chronic health risks

5. Make water the main drink

Water is usually the most practical choice for preventing dehydration. Milk, ayran, low-sugar drinks and other non-alcoholic beverages can also contribute to fluid intake.

Excessive alcohol should be avoided because it can impair judgement and increase dehydration risk. Large amounts of caffeine may worsen palpitations, anxiety or sleep problems in some people, although ordinary tea and coffee still contribute some fluid. Sugary drinks should be limited rather than relied upon as the main source of hydration.

People who sweat heavily for prolonged periods may sometimes require electrolytes in addition to water. Those with heart disease, kidney disease or sodium restrictions should not use electrolyte or salt products without professional advice.

6. Take extra care with chronic conditions and medicines

Extreme heat can worsen heart, kidney, lung and diabetes-related conditions. Some medicines can affect sweating, thirst, blood pressure, kidney function or the body’s ability to regulate temperature.

Patients should not change doses, skip medicines or alter treatment schedules without consulting their doctor. Medicines should also be stored according to their instructions, as exposure to heat can reduce the effectiveness of products including insulin, some inhalers and certain creams.

People living alone, especially older adults or those with mobility problems, should be checked regularly by relatives, neighbours or carers during periods of extreme heat.

7. Cool indoor spaces safely and 8. do not dismiss symptoms

7. Use air conditioning and ventilation appropriately

Air conditioning can reduce heat exposure when it is properly maintained and used to create a comfortably cool indoor environment. Filters should be cleaned according to the manufacturer’s instructions.

There is no single ideal temperature for every person or building. Rather than forcing a fixed setting such as 23°C, the aim should be to maintain a tolerable indoor temperature without creating an unnecessarily extreme contrast with the outdoors.

Curtains and blinds can be closed during the hottest part of the day. Windows should generally remain closed when outdoor air is hotter than indoor air and can be opened later when conditions outside become cooler. Cool showers, damp cloths and wetting the skin can also help the body release heat.

8. Take persistent headache and weakness seriously

Headache, weakness and dizziness during hot weather frequently reflect dehydration or heat exhaustion, but they can also have other medical causes.

Medical assessment is needed when symptoms persist despite rest, cooling and fluids, or when they are accompanied by chest pain, breathlessness, severe vomiting, fainting, rapid deterioration or confusion.

Anyone showing altered mental status, collapse or symptoms suggesting heatstroke requires urgent emergency care.

9. Learn first aid and 10. watch children closely

9. Begin cooling immediately

A person with suspected heat illness should be moved to a cool or shaded place and unnecessary clothing should be removed. Cool water can be sprayed or sponged onto the skin while air is circulated with a fan. Wrapped cold packs may be placed around the neck or under the arms while emergency assistance is arranged.

A conscious person who can swallow safely may be offered water. An unconscious, confused or vomiting person should not be given anything by mouth because of the risk of choking.

Cooling should begin immediately and continue while waiting for professional help. A person with severe heat illness should not be left alone.

10. Monitor babies and children carefully

Children can become dehydrated and overheated more quickly than adults and may not reliably recognise or describe their symptoms.

They should be offered water regularly, dressed in loose and light-coloured clothing and kept away from strenuous activity during peak heat. Outdoor play should include frequent breaks in shaded or air-conditioned spaces.

Parents should watch for unusual tiredness, irritability, dizziness, nausea, reduced urination, confusion or skin that feels excessively hot. Children must never remain unattended in a parked vehicle under any circumstances.

The central precautions during extreme August heat are straightforward: stay cool, drink regularly, reduce exertion, check vulnerable people and act immediately when warning signs appear.

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