Introduction

Summers are great for everyone usually, but this year has been trying for us all. The intense heat is just wearing us all down and we are all a sweaty mess. We have all read that sweating is a great way to cool our bodies naturally, but too much of a good thing can be bad. Yes, that’s right! Beware sweaty humans- because this means you have just lost a lot of essential salts and are in danger of having to deal with cramps or worse- heat-induced exhaustion. 

What are heat cramps? Why should I be worried?

The funny thing about getting heat cramps- we don’t really know why they happen. We think it may be due to dehydration and loss of essential electrolytes from the body. This is because various studies in controlled factory environments have shown that workers who drank sodium-containing drinks performed better and were virtually free from these cramps. The main characteristics are:

1. They are painfully annoying
2. Very brief but leave us writhing on the ground if severe enough
3. They happen at brief intervals and last only for a few seconds
4. They usually go away on their own. (Yay!)

What is the treatment for heat cramps?

Rest and rehydration are the only two things that can help. If you feel too nauseated to drink water, then an IV may be inserted to help. Electrolyte solutions can be useful, if used in moderation. But they do have their limitations. 

What is heat exhaustion? What are some heat exhaustion symptoms I need to watch out for? 

Heat exhaustion is a more serious condition that people may develop if they have been exposed to the sun for too long, without any shade or water. Research suggests that there are two types of conditions that can induce heat exhaustion- dehydration and electrolyte loss. The symptoms of heat exhaustion may include cramps, dizziness, nausea, or vomiting. Some commonly exhibited symptoms include sweating a lot, tachycardia, goosebumps on a hot day or pale skin, among other factors. It is not as intense as a heat stroke but you need to be watchful, because if these symptoms persist, then your brain or other vital organs could get compromised. So, remember these symptoms if you don’t want to deal with a heatstroke!

Treatment for Heat Cramps: Heat cramps are short-lived but can wreak havoc with our quality of life. Follow these steps if you think you may have over-exerted yourself-: hydrate immediately, remove any additional layers of clothing and use fans or take a cool shower. If you don’t feel better in 15 minutes, then rush to a hospital for help.

The Government of India has come up with a comprehensive list of do’s and don’ts to stay safe in this insane heat. 

1. Stay indoors between 10am-4pm, as much as possible. Use an umbrella whenever you go out. 
2. Eat home-cooked food, and avoid stale or raw food
3. Hydrate well and at regular intervals. Don’t wait till you feel parched to have a sip of water.
4. Never leave children, pregnant women, the elderly, or pets in parked vehicles.
5. Make sure your house and workspace have plenty of cross-ventilation.
6. Cool off by taking baths during the day.
7. If you have someone who is visiting and is from a cooler place, they will need time to get used to the heat. So ask them to stay vigilant.

What can we all do to stay safe?

Each of us has to be responsible for our neighbors. Personal preparedness is also extremely crucial. The different ways that we can stay safe in this heat are as follows-

1. Check the weather app on your phone for updates. This should help you plan travel or outings when needed.
2. Establishing cool spaces in public buildings: Good examples would include schools, public libraries, hospitals, shelters etc. 
3. Outdoor workers are most affected in the summer. Ensure they remain hydrated with water, buttermilk, or tender coconut water. Use fans or other devices to cool general areas of access whenever possible. Also provide hats, sunglasses, and appropriate clothing for each person. Encourage workers to take breaks so they don’t overexert themselves. 
4. Paying close attention to how a community works- temple prasadam stands are a great example. Curd rice or buttermilk is offered in the summer in many places of worship. 
5.  Organizing drives to distribute water, food or sunscreen is a great example. Setting up cooling stations in remote areas is key. 
6. Personal Preparedness is very crucial. Use sunscreen diligently, not just for aesthetic purposes but for your health too. Take an umbrella with you if you venture out from 10am-4pm and stay hydrated.

By implementing these examples at various levels, different parties can collaborate to create a comprehensive approach that can help prevent heatstroke and loss of life.

Conclusion

It is paramount to understand that if you have suffered from a bout of heatstroke, you will need to take it easy for the next few weeks. Be mindful about exerting your body. These suggestions may seem very tame, but they can help save someone from a toasty end. Happy summer holidays!