Summer in the Philippines can be cruel and this year there’s an expectation of twice the heat with El Niño spiking up temperatures.
As the numbers on the thermometers climb, so does the risk of succumbing to a heat-related illness like heat cramps or heat exhaustion.
Some individuals such as children, the elderly, and those with chronic conditions are particularly susceptible to heat-related illnesses.
Common symptoms of heat-related illnesses range from mild symptoms such as red and itchy skin (heat rash) to more serious ones including nausea, fainting, and muscle pains (heat stroke).
For a safe and comfortable summer, medical doctor Amado Flores 3rd of Makati Medical Center (MakatiMed), recommends brushing up on what to do when intense heat is making one physically ill.
Go somewhere cooler. The most important thing to do is seek refuge in a cooler environment.
“It’s ideal to stay somewhere with air conditioning when feeling unwell. When that’s not an option, even somewhere with shade is much better than standing in the sun. The goal here is to help the body cool down and lower its temperature,” Flores explained.
![Hydrating is key to bringing the body temperature down, so go for a cool beverage like water or even a sports drink with electrolytes.](https://www.manilatimes.net/manilatimes/uploads/images/2024/04/01/323461.jpg)
Hydrating is key to bringing the body temperature down, so go for a cool beverage like water or even a sports drink with electrolytes.
Hydrate with electrolytes. Hydrating is also key to bringing the body temperature down, so go for a cool beverage like water or even a sports drink with electrolytes.
“Electrolytes such as potassium, sodium, calcium, magnesium, and chloride maintain our fluid balance, facilitate nerve function, regulate muscle contractions, and support numerous biochemical reactions within our bodies. Replenishing electrolytes during a heat wave is important because we lose them when we sweat.”
Cool the body. It’s also important to cool the largest organ of the body where heat escapes — the skin. Soak a towel (or napkins or even a t-shirt) and dampen the neck, back, chest, and shoulders. According to Flores, the science behind this is that the wet towel will pull heat away from the body, cooling the skin and aiding temperature regulation.
“If possible, you can also try submerging your hands and feet in cold water. This is effective because the wrists and ankles have pulse points, where blood vessels are near the skin, allowing for a faster cooling process.”
But when it comes to heat-related illnesses, MakatiMed emphasizes that prevention is always better than cure.
“Stay out of the sun if one can help it, especially during the hottest hour of the day at around 3 p.m. If one has to go out then wear light, loose clothing and be careful not to overexert.”
Watching what one eats and drinks is also part of staving off heat-related illnesses.
Eat food with high water content — pineapple, tomato, celery, cucumber, and cauliflower all go a long way in keeping the body hydrated.
One should also avoid drinks with alcohol and caffeine as they act as diuretics, causing the body to shed more water than normal and speeding up the dehydration process.