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Extreme heat is a growing public health problem in Europe, putting great strain on the heart, circulation and fluid balance. It is not only about the risk of heatstroke, but the heat can also aggravate chronic diseases (such as cardiovascular disease and diabetes) and impair sleep and mental health. Vulnerable groups such as the elderly, children and the chronically ill are most at risk. Through concrete measures – such as drinking regularly, cooling the body, adjusting medications and keeping an eye on warning signs such as dizziness or confusion – it is possible to prevent serious heat illnesses.
Europe's heat wave is not only visible in the thermometer. It is felt in the sleep that becomes shallower, in the headaches that come on faster and in the fatigue that makes both workdays and holidays heavier than expected. When several hot days and nights follow each other, the body does not have time to fully recover, and then the risk of both dehydration and more serious heat illness increases.
From discomfort to health risk - how to protect your body when the heat persists
Extreme heat has become an increasingly serious public health problem in Europe. Our region is warming faster than many other parts of the world, and heat stress is today one of the main causes of climate-related deaths.
When it gets extremely hot, it's not just about the risk of heat exhaustion and heat stroke. The intense heat also puts a lot of pressure on the body and can worsen chronic conditions such as cardiovascular disease, diabetes, asthma and kidney damage, while mental health can also be negatively affected.
For most people, it is possible to prevent problems with fairly concrete measures. The key is to reduce the heat load before the body gives out.
Why Europe's heat wave affects the body more than you think
The body regulates its temperature by dissipating heat through the skin and by sweating. When the air is already hot, especially if the nights are also hot, the cooling function in the body works less well. This increases the strain on the heart, blood circulation and fluid balance.
That is why you can feel unusually weak, dizzy or have heart palpitations even though you are "just sitting still". In the elderly, pregnant women, small children and people with chronic diseases, the margins are smaller. The same applies to those who work outdoors or exercise hard in the sun.
Common early signs that the heat is starting to affect the body are thirst, dry mouth, headache, decreased urine output, fatigue, nausea and dizziness. If the symptoms worsen, it may be heat exhaustion, which is a precursor to heat stroke.
10 tips for coping with Europe's heat wave in everyday life, work and travel
Here are ten tips for coping with the hot weather:
1. Drink regularly before you become visibly thirsty. Water is the first choice for most people. In case of heavy sweating for a long time, fluid replacement may be better than water alone, since it also contains salts.
2. Avoid alcohol as a thirst quencher. Alcohol can contribute to fluid loss and impair judgment, making it harder to notice early warning symptoms. Very sweet drinks and large amounts of caffeine are also less suitable when it is really hot.
3. Plan physical activity for cooler hours. Schedule walks, exercise and heavier work for early morning or late evening. In the middle of the day, pace, load and time in the sun should be reduced.
4. Actively seek out cool environments. A few hours in a cool room, air-conditioned room or other cooler place can make a big difference to the body. This is especially valuable if the home gets hot and does not cool down properly at night.
5. Keep the home as cool as possible. Airing in the evening and at night, drawing blinds or curtains during the day and turning off unnecessary electronics reduces the heat load indoors.
6. Cool the body immediately. A cool shower, damp towels on the neck and arms or lighter clothing help the body get rid of heat. It is simple but medically effective when you start to feel hot and heavy in your body.
7. Eat lighter and more often. Heavy meals can feel more burdensome in the heat. Many people feel better with smaller portions, preferably with liquid-rich foods such as fruit, vegetables, yogurt or soups. This is especially practical for the elderly who easily lose both appetite and fluid intake in the heat.
8. Review medications if you belong to a risk group. Some medications can affect thirst, sweating, blood pressure, kidney function or the body's temperature regulation. This includes certain diuretics, blood pressure medications, antidepressants, antipsychotics and NSAIDs. Never change the dose yourself, but have a plan with the treating healthcare professional about how to think on very hot days.
9. Check on elderly relatives, children and people who live alone. Those who are frail, have dementia, mental illness or are on multiple medications may not always notice that the heat has become dangerous. A simple check on fluid intake, indoor temperature and general condition can prevent acute deterioration.
10. Take warning symptoms seriously. Increasing confusion, fainting, very high body temperature, hot and dry skin, cramps or impaired consciousness require urgent care. Heat stroke is an acute condition and should be assessed immediately.
Who is most at risk during Europe's heat wave?
Elderly people are affected more often because the body's adaptation to rapid temperature changes becomes worse with age. Many also have diseases or medications that affect blood pressure, fluid balance and sweating. Therefore, a seemingly moderate increase in temperature can have a greater medical impact than first thought.
People with cardiovascular disease are also at increased risk. Heat causes blood vessels to dilate and the heart to have to work harder, while dehydration can cause a drop in blood pressure, electrolyte disturbances and in some cases an increased risk of blood clots or kidney damage.
Diabetes, obesity, kidney disease, mental illness, asthma and pregnancy can also make the heat more stressful. Children are more sensitive to dehydration, and infants need extra attention on hot days.
If you know that you easily get dizzy when it's hot, your legs swell, get headaches or have recurrent heart palpitations during the summer, there is reason to review both your fluid intake, blood pressure and medication. A checkup can be a way to detect whether your body is already showing signs of stress, for example through changes in kidney values, blood sugar or salt balance. This is a medical conclusion based on how heat affects circulation and fluid regulation.
When heat becomes medical care and not just discomfort
Many people wonder where the line is between “I’m just hot” and something that requires medical care. A practical rule of thumb is that the condition should not be dismissed if you or someone close to you becomes noticeably dizzy, is not drinking fluids, is urinating very little or is deteriorating rapidly.
Seek emergency help immediately if you see signs of heatstroke: high body temperature, confusion, seizures, unconsciousness or hot skin where the body’s temperature regulation seems to have collapsed. While help is on the way, the person should be moved to a cool place and cooled down.
In the event of milder but persistent symptoms, such as dizziness, palpitations, unusual fatigue or recurring headaches during hot periods, it is wise to monitor their health more systematically. For some, it is only when they discover underlying high blood pressure, impaired glucose control or incipient kidney damage that summer becomes more difficult than it should be.
Heat often reveals things that the body is already struggling with in silence. Those who cope poorly with heat do not necessarily have to be “used to summer” – it can be an early sign that fluid balance, circulation or metabolism are not working optimally.
