The Croatian Institute of Public Health has issued key recommendations for protecting against heat, including proper fluid intake, avoiding the sun during the hottest part of the day, and recognizing the symptoms of heatstroke.
Prolonged exposure to high temperatures can have serious health consequences, ranging from dehydration and a drop in blood pressure to heatstroke and the exacerbation of chronic conditions. Although recommendations for heat protection are repeated every year, the Croatian Institute of Public Health (HZJZ) emphasizes the importance of staying informed and adhering to them, especially during heatwaves.
The body defends itself against heat by dilating blood vessels and sweating, but fluid loss can disrupt its functioning. People with asthma and chronic obstructive pulmonary disease (COPD) are particularly vulnerable, as heat can trigger breathing difficulties, bronchospasm, and a nagging cough.
High temperatures also strain the cardiovascular system. Due to vasodilation, blood pressure can drop, and dehydration thickens the blood, increasing the risk of clots, stroke, and heart attack. Fluid deficiency further burdens the kidneys and can raise the risk of kidney stones.
Excessive exposure to UV radiation causes sunburn, accelerates skin aging, weakens the immune system, and increases the risk of skin cancer, while prolonged eye exposure can contribute to cataracts. Extra caution is advised for newborns and young children, whose skin is more sensitive.
Heatstroke occurs when the body rapidly raises its temperature and can no longer cool itself effectively. There are two forms: classic heatstroke, which mainly affects the elderly and less mobile individuals during prolonged heat exposure, and exertional heatstroke, common among athletes, construction workers, and others working outdoors. Symptoms include hot, dry skin, headache, dizziness, confusion, cramps, and loss of consciousness. In severe cases, immediate medical attention is required.
The HZJZ advises regular water intake and avoiding alcohol, sugary drinks, and caffeinated beverages that can promote dehydration. Don't wait until you feel thirsty, and pay special attention to children and the elderly, who have a weaker thirst sensation. Good choices include water, unsweetened drinks, diluted juices, soups, and electrolyte-rich beverages.
Avoid direct sun exposure between 10 a.m. and 5 p.m., especially for children, pregnant women, the elderly, and those with chronic conditions. Those who must work outdoors should take regular breaks in the shade and stay well-hydrated.
To cool the body, take lukewarm showers, use cold compresses, wear light clothing made from natural fabrics, a hat, sunglasses, and spend time in air-conditioned spaces. It's best to cool rooms at night and early morning, keeping windows closed and blinds down during the day. If using air conditioning, the indoor temperature should not be more than about 7 degrees Celsius lower than the outdoor temperature.
During a heatwave, smaller, lighter meals with higher fluid content are recommended, such as fresh fruit, vegetables, light soups, and smoothies. Avoid heavy, protein-rich foods that put extra strain on the body.
It's important to check on elderly people, those with chronic conditions, and those living alone. Ensure they are adequately hydrated, staying in a cool environment, and taking medications that may affect fluid balance. If severe weakness, dizziness, intense thirst, headache, or cramps occur, move to a cooler place and start drinking fluids immediately. In case of loss of consciousness, behavioral changes, or hot, dry skin, call emergency services right away.
