What are sunstroke and heatstroke?
In short, sunstroke and heatstroke are two distinct conditions that both lead to an abnormal rise in core body temperature (hyperthermia). The difference lies in the cause: direct, prolonged sun exposure triggers sunstroke, whereas extreme ambient air temperature leads to heatstroke. Heatstroke can be caused by ambient temperatures as well as intense physical exertion driving up body heat.
Furthermore, the risk of heatstroke rises sharply when multiple factors combine: intense heat, strong sun, wind, and high humidity. Under sustained physical effort, the body overheats, fever quickly sets in, followed by severe dizziness that can rapidly lead to loss of consciousness.
Symptoms and consequences
Pay close attention when these initial symptoms appear:
- Fatigue, dizziness, nausea, and headaches
- Flushed or pale face, very hot and dry skin
- Chills and heavy sweating.
Without protective action and cooling measures, these conditions can become critical and even fatal. Loss of consciousness interspersed with convulsions indicates severe dehydration affecting the central nervous system and must be treated as an absolute emergency. Never underestimate heat risks: every year, experienced hikers are caught off guard with severe or permanent consequences. It is easy to feel invincible and assume it only happens to others.
How to protect yourself from heat and sun
Preventing sunstroke and heatstroke
First, protect your head with a hat, bucket hat, cap, or similar headwear. If possible, fit a lightweight neck flap under your hat to cover your neck and drape over your shoulders. Wear light-coloured clothing to reflect infrared rays — avoid all-black outfits on blazing sunny days! Wear lightweight, breathable clothing that allows free, unrestricted movement while walking. Finally, never forget your sunglasses and high-protection sunscreen.
Drinking enough water to protect yourself from heat and sun while hiking
Drink enough water and always carry an adequate supply. Never underestimate your hydration needs. Remember that dehydration drastically increases the risk of sunstroke.
Hydrate thoroughly before heading out and take 3 to 5 small sips every 20 minutes. Never wait until you feel thirsty. Whenever you reach a water point, refill your flask with drinking water.
Whenever you encounter water (streams, basins, fountains, natural springs), cool down! Wet your hat or cap, moisten the fabric on the back of your neck, back, chest, and face. In extreme heat, if suitable, take a quick dip! Small backpacks with hydration bladders are an excellent option. They hold generous volumes, and the bite valve makes drinking effortless on the move without stopping, helping hikers drink more regularly.
Strictly avoid alcoholic beverages, which accelerate dehydration. Instead, opt for sports drinks or lightly sweetened and salted beverages to enhance hydration. Take breaks as soon as you find shade, or create improvised cover with clothing or gear. You can also rig your emergency survival blanket into a ventilated shelter. Regular breaks give your body crucial time to drop out of the overheating zone.
Whenever possible, avoid walking during peak heat hours: aim for the early morning and late afternoon when temperatures are cooler. Start hiking in the morning, stop at a shaded, fresh spot to eat, rest, read, and enjoy the scenery, then continue later once the heat subsides.
What to do in case of sunstroke or heatstroke
Act quickly to prevent critical complications, brain damage, neurological issues, or worse. Keep one primary objective in mind: cool the person down safely, as their body can no longer regulate its own temperature.
Move the person to a cool, well-ventilated, shaded spot. Cool them down by applying cool water to the skin. Allow the water to evaporate and repeat continuously until body temperature normalises. Rehydrate the casualty with cool, non-iced water. Do not administer medication.
Call emergency services in severe cases — if you cannot cool the person down or suspect complications. Above all, avoid thermal shock by cooling the person down too aggressively: sudden extremes can plunge them into dangerous hypothermia.
Remember, this does not just happen to others. Who has never had a headache after prolonged sun exposure? Heatstroke and sunstroke can strike anyone and ruin a great day of hiking. Follow these simple precautions: protect yourself from sun and heat, and stay hydrated! Always look out for your teammates: watch for warning signs in others. We rarely notice our own symptoms, which is why looking after each other ensures safe, enjoyable hiking trips with friends and family for years to come!
