How to beat the summer heat wave

Your body needs extra attention to stay healthy when the temperature rises. Ignore it at your peril, says Dr Sarah Brewer

While sunlight is vital for life, and for the production of vitamin D, too much sun is harmful, and not just because of burning, premature wrinkles and skin cancer. Excess summer sun is the most common cause of heat stroke, and can occur in this country just as easily as in a more 'tropical' climate.

It is important to know how to prevent it, how to recognise the signs in case you encounter it, and the steps you can take to both avoid and treat it while awaiting medical help.

Staying healthy in the sun

Acclimatise yourself to hot weather slowly by gradually spending longer periods of time in the heat, before returning to cooler shade. Full acclimatisation can take up to three weeks, so keep exposure to strong sunshine to a minimum. Stay in the shade as much as possible, and avoid the hottest sun between 11am and 3pm.

Wear loose, lightweight clothes and a wide brimmed sunhat, or a parasol for a trendy, feminine look. Protect your eyes with sunglasses that provide UV protection. Avoid strenuous exercise in hot weather, and if you get hot walking around while sightseeing, cool off in a shower as soon as possible. Eat a light diet, and never, ever, fall asleep in the sun.

Fluids

Although most of us know we should drink at least eight glasses of water a day (2 - 3 litres), over half the population only drink between one and four glasses daily. Don't wait until you feel thirsty as thirst receptors are a poor judge of how fluid deficient you are and you are already significantly dehydrated by the time you feel a craving to drink. Aim to drink fluids regularly throughout the day rather than just drinking when you feel thirsty.

Dehydration is a common cause of tiredness, poor concentration, reduced alertness, recurrent headaches and mood changes. It can also lead to constipation, kidney stones, and even a blood clot, heart attack or stroke, as it increases the thickness and stickiness of blood.

High temperatures quickly lead to dehydration, so drink plenty of water in summer months or when visiting hot climates. Avoid alcohol and excess caffeine as these are both diuretics and have a dehydrating effect.