Prevent heat-related illnesses with proactive steps

The start of the Southwest Monsoon has caused the temperature to rise to above 30^◦C resulting in heat-related illnesses. As of 12 May 2023, the Ministry of Health Malaysia recorded a total of 14 cases of heat-related illnesses including four cases due to heat stroke, four due to heat exhaustion while another six were related to heat cramps. More people are expected to suffer from heat-related illnesses since the hot weather may prolong until August 2023. [Available at https://www.bernama.com/en/general/news.php?id=2188704. Accessed on 23 May 2023]

Dr Chan Yanjun, medical director at International SOS, highlights the importance of taking proactive steps to prevent heat-related illnesses as heat exhaustion and heatstroke can have severe consequences on health.

Chan explained that the normal human body temperature is 37±1°C and to maintain it at 36–37.5°C, there must be equilibrium between the amount of heat generated within the body and the heat transferred to or from it. “In hot environments, people need [to drink] up to 3 L of fluid per day compared to the 2 L per day on a cooler day,” she said.

Besides maintaining hydration, the human body can become more tolerant to heat through a process called ‘acclimatization’ where there is adaptation to the environment. This process happens over several days to a week. Thus, acclimatization is only useful in preventing heat-related illnesses after 7 to 10 days of exposure, with a progressive approach of 2 hours per day in a hot environment, said Chan.

5 tips to stay safe during the heat wave
1.       Stay hydrated: Drink plenty of fluids regularly, especially water before feeling thirsty. Avoid excessive consumption of caffeine, alcohol, and sugar-sweetened drinks, as they can contribute to dehydration.

2.       Dress appropriately: Wear loose-fitting, lightweight, and light-coloured clothing to stay cool. Wear a hat to protect head and face and use sunscreen to prevent sunburn.

3.       Seek shade: Avoid direct exposure to the sun, particularly during peak heat hours. If possible, stay indoors or find shaded areas between 10 am and 4 pm.

4.       Take regular breaks: If engaging in outdoor activities, schedule frequent breaks to rest and cool down in shaded areas. Avoid overexertion.

5.       Monitor high-risk individuals: Keep a close eye on high-risk individuals especially children, elderly individuals, and those with pre-existing medical conditions, as they are more susceptible to heat-related illnesses. Ensure they have access to cool environments and sufficient hydration (Figure 1).

Individuals at high risk of heat-related illnesses:
Young children
Older persons (>65 years old)
Pregnant women/ nursing mothers
Those with medical conditions or on medication
Those working outdoors during daytime
Those exposed to heat sources or still/stagnant air
Those working long hours with hot objects or while wearing heavy clothing/ protective gear.