What are sunstroke and heatstroke?
To put it simply, sunstroke and heatstroke refer to two different phenomena, both of which result in an abnormal rise in body temperature (hyperthermia). It is only the origin of the phenomenon that distinguishes the two: if it stems from prolonged exposure to the sun, it is called sunstroke, and if it is caused by external heat, it is called heatstroke. Heatstroke can be triggered not only by external heat but also by physical activity, which raises body temperature.
Furthermore, the risk of suffering from heatstroke is heightened when certain factors combine: intense heat, strong sunlight, wind and humid air. During exertion, the body overheats, fever quickly sets in, followed by a strong feeling of discomfort that can rapidly lead to loss of consciousness.
Symptoms and consequences
Pay particular attention when these first symptoms appear:
- fatigue, dizziness, nausea and headaches
- facial flushing or pallor, very warm and dry skin
- chills and heavy sweating.
Without protective reactions or cooling measures, these phenomena can lead to a serious condition and even death. It is important to know that loss of consciousness interspersed with convulsive episodes is a sign of severe dehydration affecting the functioning of the central nervous system and must be treated as a sign of a critical situation. Never underestimate these phenomena: every year, experienced hikers are caught off guard and in some cases the consequences are serious or even permanent. In the classic way, we always imagine ourselves more or less indestructible, shielded from this sort of thing — it only happens to others….
How do you protect yourself from heat and sun?
Preventing sunstroke and heatstroke
First of all, protect your head with a hat, bucket hat, cap or any other imaginable form of protection. If possible, add a lightweight fabric under your headwear to cover your neck and fall onto your shoulders. Try to wear light-coloured clothing that will absorb less of the sun's infrared rays — or at the very least, avoid an all-black outfit on a bright sunny day! Wear lightweight clothing that is breathable, offering comfort and freedom of movement while walking. Finally, don't forget your sunglasses and appropriate sun cream.
Drinking enough to protect yourself from heat and sun while hiking
Drink enough water and always make sure you carry sufficient supplies. Never underestimate the amount of water you will need. Remember that if you are dehydrated, you increase the likelihood of sunstroke.
Drink plenty before you set off and drink approximately every 20 minutes in small sips (around 3 to 5 at a time). Never wait until you feel thirsty to do so. Finally, at every possible resupply point, fill up your bottle with drinking water, of course.
And every time you spot water (a basin, a small river, a fountain, a spring…), get wet! Dampen your hat or your cap, wet the fabric on your neck, your back, your chest and your face. And in cases of extreme heat, if the spot allows for it, take a proper dip! The solution of small backpacks containing a water pocket is a very interesting one to implement. In general, the amount of liquid carried is fairly substantial. Moreover, the presence of the nozzle for drawing liquid makes drinking easier — you often don't even need to stop. It has even been observed that walkers equipped this way drink more frequently.
Avoid alcoholic drinks entirely, as they increase dehydration. However, you can drink sports drinks and slightly sweetened or salted beverages to improve your rehydration. Take breaks whenever a shaded area presents itself; otherwise, protect yourself with clothing or improvised cover. You can also use your emergency blanket to create a small breathable shelter. Taking breaks will allow the body to exit the overheating zone.
Finally, if you can, avoid walking during the hottest hours: opt instead for the morning and evening, when it is cooler. You can start hiking in the morning and stop when you find a cool, shaded spot to eat, rest, read, enjoy the scenery, and set off again later when it is less warm.
What should you do in the event of sunstroke or heatstroke?
It is important to be aware (without becoming alarmist) that you need to act fairly quickly to avoid critical situations, cerebral and neurological complications, and even death. You must keep in mind that the goal is to cool down the person suffering, as their body is no longer able to do so on its own.
So if possible, lay the person down in a cool, breathable spot. Cool them down by wetting them with cool water. Let the water evaporate and repeat tirelessly until their body returns to its normal temperature. Also rehydrate the person by giving them cool but not ice-cold water to drink. Do not give them any medication.
Call for emergency assistance in the most serious cases — if you are unable to cool the person down or if you are unsure about potential after-effects. Above all, do not cause thermal shock by trying to cool the person down too abruptly or aggressively: you risk making things worse by sending them into hypothermia.
Finally, remember — this doesn't only happen to others. Who hasn't had a headache after too long in the sun? Heatstroke and sunstroke can affect anyone and ruin a great hiking trip, so keep these simple precautions in mind: protect yourself from the sun and heat, and drink! And above all, be aware that you are responsible for and in solidarity with everyone around you… watch out for others and pay attention to warning signs. We are rarely aware of our own condition, which is why it is essential to look out for one another carefully, to keep the joy of hiking with family or friends alive… for a long time to come!
