As summer temperatures rise, so does the risk of heat-related illness. Whether you’re working outdoors, exercising, or simply caught in a hot environment without adequate ventilation, it’s vital to understand how to protect yourself from overheating and to know what to do if your body starts to show signs of distress.

 

What Happens When You Overheat?

 

Your body is designed to stay around 37°C (98.6°F). But when it struggles to regulate temperature, often due to a combination of heat, humidity, dehydration, or physical exertion, things can go wrong quickly.

Heat exhaustion is an early warning sign. If not treated, it can progress to heat stroke, a medical emergency. Here’s what to look for:

 

Signs of Heat Exhaustion

 

  • Heavy sweating
  • Cold, pale, clammy skin
  • Weakness or fatigue
  • Dizziness or fainting
  • Nausea or vomiting
  • Muscle cramps
  • Fast, weak pulse
  • Headache

Signs of Heat Stroke

 

  • Core body temperature above 40°C (104°F)
  • Hot, dry skin (or profuse sweating in exertional heat stroke)
  • Confusion, agitation, or slurred speech
  • Loss of consciousness
  • Seizures
  • Rapid, strong pulse

If someone shows signs of heat stroke, call emergency services immediately.

 

How to Cool the Body Effectively

 

Forget the ice bath myths or old wives’ tales. The safest, most effective ways to cool someone depend on how serious the overheating is.

 

For Mild to Moderate Overheating (Heat Exhaustion)

 

  • Move to a cool, shaded area or an air-conditioned room.
  • Lie down and elevate the legs slightly.
  • Drink water or an electrolyte solution, but not caffeine or alcohol.
  • Use cool water and fans: Spritzing skin with water while using a fan helps increase heat loss via evaporation.
  • Apply cold packs to areas with high blood flow: neck, armpits, groin.

 

For Suspected Heat Stroke

 

  • Call emergency services immediately.

Start active cooling immediately while waiting:

  • Remove excess clothing.
  • Immerse in cold water if possible.
  • If immersion isn’t available, apply ice packs or wet towels to the body.
  • Fan vigorously to aid evaporation.
  • Do not give fluids if the person is confused or unconscious.

 

What Not to Do

 

  • Don’t place someone in an ice bath if they are unconscious or semi-conscious.
  • Don’t rely solely on hydration; by the time heat stroke hits, drinking water alone won’t fix it.
  • Don’t delay medical help.

 

Can Osteopathy Help or Should It Wait?

 

It’s tempting to turn to manual therapies for headaches, fatigue, or muscular tension during the summer. But osteopathy isn’t always appropriate when someone is experiencing heat stress.

 

When Osteopathy Is Not Appropriate

 

  • During active heat exhaustion or heat stroke, manual therapy may worsen symptoms by increasing circulation and metabolic demand.
  • If the person is dehydrated, disoriented, or lightheaded, any manipulative therapy could cause a drop in blood pressure or fainting.
  • During any acute medical emergency, osteopathy should never replace urgent care.

 

When Osteopathy Might Support Recovery

 

Once someone has fully recovered from heat illness and is medically stable, osteopathic treatment may help:

  • Restore balance in the autonomic nervous system
  • Release residual muscular tension or fascial restrictions
  • Support breathing and lymphatic drainage
  • Improve fluid mobility and venous return

But this should always follow, not replace, proper medical treatment, and with careful screening from a qualified professional.

 

Final Thoughts

Summer brings warmth and joy, but it also demands respect. Heat illnesses can escalate quickly, but they’re also highly preventable with the right knowledge and action.

Listen to your body. Watch out for others. And remember: cooling isn’t just comfort; it could be lifesaving.

 

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