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 terms: 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 heatstroke is heightened when certain factors combine: intense heat, strong sunshine, wind and humid air. During exercise, the body overheats, a fever soon sets in followed by a strong feeling of discomfort that can quickly lead to loss of consciousness.
Symptoms and consequences
Be especially alert when these first symptoms appear:
- fatigue, dizziness, nausea and headaches
- facial flushing or pallor, skin that is very warm and dry
- chills and heavy sweating.
Without protective action or cooling measures, these phenomena can lead to a serious condition and even death. It is important to know that a loss of consciousness interspersed with convulsive episodes is a sign of severe dehydration affecting the central nervous system and must be treated as a critical situation. Never dismiss these phenomena: every year, experienced hikers are caught off guard, and in some cases the consequences are severe or even fatal. We all tend to think of ourselves as more or less indestructible, immune to such things — as if they only happen to others….
How to protect yourself from heat and sun?
Avoiding sunstroke and heatstroke
First, 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 drape over your shoulders. Try to wear light-coloured clothing that absorbs less of the sun's infrared rays — or at least avoid an all-black outfit on a day of strong sunshine! Wear lightweight clothing that is breathable and gives comfort and freedom of movement while walking. Finally, don't forget your sunglasses and appropriate sun protection cream.
Drinking enough to protect yourself from heat and sun while hiking
Drink enough water and always carry a sufficient supply. Never underestimate how much water you will need. Remember that dehydration increases your risk of sunstroke.
Drink plenty before you set off and drink approximately every 20 minutes in small sips (between 3 and 5 sips each time). Never wait until you feel thirsty. Finally, at every possible resupply point, refill your water bottle with drinking water, of course.
And every time you spot water (a basin, small river, fountain, spring…), wet yourself! Dampen your hat or cap, wet the fabric on your neck, your back, your chest and your face. In very hot conditions, if the spot is suitable, go for a proper dip! The solution of small backpacks with a hydration bladder is well worth considering. In general, the amount of liquid carried is quite substantial. Moreover, the drinking tube makes it easier to drink. It is often not even necessary to stop. Users of such packs have even been found to drink more frequently.
Avoid alcoholic drinks entirely, as they increase dehydration. You can, however, drink sports drinks or lightly sweetened or salted drinks to aid rehydration. Take breaks whenever you find a shaded area; otherwise, protect yourself using clothing or any available makeshift cover. You can also use your survival blanket to create a small, well-ventilated shelter. Taking breaks will allow your body to come out of 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 — then set off again later when it is less warm.
What should you do in the event of sunstroke or heatstroke?
You need to be aware (without being alarmist) that action must be taken fairly quickly to avoid critical situations, brain and neurological complications, and even death. You must keep in mind that the goal is to cool down the person who is suffering, as their body is no longer able to do so on its own.
If possible, lay the person down in a cool, well-ventilated 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. Rehydrate the casualty by giving them cool but not ice-cold water to drink. Do not give them any medication.
Call for emergency services in the most serious cases — if you cannot cool the person down or if you have any doubt about potential after-effects. Above all, do not cause thermal shock by trying to cool the person down too rapidly and aggressively: you risk making things worse by sending the person into hypothermia.
Finally, remember: it 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 hike, 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… keep an eye on others and watch for early warning signs. We are rarely aware of our own state, which is why it is vital to look out carefully for one another — to preserve the pleasure of hiking with family or friends… for a long time to come!
