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Staying Healthy in the Heat

As the thermometer climbs, we need to remind ourselves how to stay healthy in the heat. The danger for some is heat exhaustion, which is a condition whose symptoms may include weakness, headache, dizziness, muscle cramps, nausea or vomiting and rapid heart beat. All of this is a result of your body overheating.


Causes of heat exhaustion include exposure to high temperatures, high humidity and strenuous physical activity (golfing!). Without prompt treatment it may become a life-threatening condition. In hot weather, your body cools itself mainly by sweating. Evaporation of sweat lowers body temperature. However, when you exercise strenuously — especially in hot, humid weather — your body is less able to cool itself efficiently. If you suspect a heat-related illness, stop exercising and get out of the heat.

In most cases, you can treat heat exhaustion yourself by doing the following:

Rest in a cool place. Get to an air-conditioned building or at the least, find a shady spot. Rest on your back with your legs elevated higher than your heart level.

Drink cool fluids. Stick to water or sports drinks like Gatorade. They can replace the sodium, chloride and potassium you lose through sweating.

Apply cool water to your skin. If possible, take a cool shower, sponge down or soak in a cool bath.

Loosen clothing: Remove any tight clothing which isn’t necessary.

Contact us at Family Medical Practice if your signs or symptoms worsen, or if they don’t improve within 30 minutes.



Wear loose-fitting, lightweight, light-coloured clothing. Dark or tight clothing holds in heat and doesn't let your body cool properly because it inhibits sweat evaporation.

Avoid the midday sun. Wear a lightweight, wide-brimmed hat. Use an umbrella to protect yourself from the sun. Apply sunscreen to exposed skin.


Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day.

Drink plenty of fluids. Staying hydrated will help your body sweat and maintain a normal body temperature. Don’t wait until you feel thirsty!

Slow and easy. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.


Dr. WB McNaull MB ChB MPhil (Cambridge) DTM&H FRSTM (London) is the medical director of Family Medical Practice, Hanoi — 298 I Kim Ma, Ba Dinh. The Ho Chi Minh City branch is in Diamond Plaza, 34 Le Duan, Q1

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