A few sensible precautions to prevent heatstroke will go a long way, says Abi Jackson

WITH British summers so unreliable, it’s no wonder many of us are keen to make the most of the sunshine when it shows up, and a leisurely walk – or a strenuous hike – is a great way of getting outdoors into the fresh air.

But slapping on the SPF to protect your skin isn’t the only health concern to be aware of; it’s important to consider the risk of heat exhaustion and heatstroke too.

These conditions are directly linked with body temperature, and can occur in any scenario where there’s sufficient heat, but should be a prime concern for anybody thinking about undertaking exercise on a hot day.

So what exactly are heat exhaustion and heatstroke? Many of us will have experienced heat exhaustion at some point; chances are you felt unwell, drained of energy and agitated.

It occurs when a loss of body fluids and salts causes a sufficient decrease in blood pressure and blood volume. It can be treated by moving to a cool area, loosening clothing and drinking water.

Heatstroke, on the other hand, is a medical emergency, and it’s vital that somebody with suspected heatstroke is given urgent treatment or organ damage, and even death, may occur.

Look out for dry skin with no sweat; a person may also display signs of mental confusion, vertigo, rapid shallow breathing, muscle craps, nausea and vomiting, loss of consciousness and even fits.

Spot these symptoms and you should dial 999 immediately. In the meantime, moving them to a cool, ventilated area, giving them water if they’re conscious, and showering in cool water, or applying damp towels, can help.

If you are thinking of heading off for a long walk or hike in the sunshine, preparing for the heat is vital – starting with hydration.

“The rate at which heat begins to have an adverse affect can happen very quickly,” notes nutritionist Dr Emma Derbyshire, above, advisor to the Natural Hydration Council. “People can lose about two to four litres of fluid within an hour. Some of that depends on other factors like age, temperature, body size and sex, but you can lose up to four litres an hour, which is quite a lot, so it’s definitely important to make sure you take in enough fluid.”

Also important is ensuring you wear appropriate clothing and a wide-brimmed sunhat (sunglasses alone won’t cut it), and be sensible – if you’re not in the best physical shape, heading out for a strenuous walk on the hottest day of the year probably isn’t a good idea.