The Croatian Institute of Public Health warns of extreme heat dangers, while experts highlight the crucial role of electrolytes in preserving health and preventing serious conditions like heart attacks.
As a heatwave grips Croatia, the Croatian Institute of Public Health (HZJZ) has issued key guidelines for protecting health. While hydration is an absolute priority in high temperatures, experts emphasize that water alone is not enough. The body, especially during physical activity, needs extra help to prevent serious, potentially fatal, consequences of the heat.
Extreme heat triggers a series of physiological reactions that can seriously endanger health. High temperatures cause blood vessels to dilate, leading to a drop in blood pressure. This change can cause weakness and fainting. At the same time, the heart begins to beat faster, increasing the risk of a heart attack.
Additionally, circulatory volume decreases, and blood becomes thicker, which can lead to dangerous thrombosis. The body cools itself through sweating, losing not only fluids but also vital electrolytes. Intense sweating can cause heat cramps and exhaustion. In the long term, UV radiation increases the risk of malignant skin growths, such as melanoma, and the development of cataracts.
Dehydration occurs when the body loses more fluids than it takes in, disrupting the delicate balance of minerals. Symptoms to watch for include dry mouth, sticky and thick saliva, facial flushing, drowsiness, fatigue, headache, and dark-colored urine. Urine color is the best indicator of hydration: light and clear urine is a sign of good hydration, while dark and cloudy urine indicates a fluid deficit.
Expert Dr. Sakiko Minagawa explains the crucial role of electrolytes, which include sodium, potassium, calcium, and chloride. "They play a major role in the functioning of muscles, nerves, and blood pressure," she notes. It is extremely important to replenish everything lost through sweating. Dr. Minagawa warns that consuming excessive amounts of water without electrolyte-containing drinks can lead to an even faster loss of these minerals from the body.
The conclusion is clear: during the summer months, especially during heatwaves, it is essential to pay attention to electrolyte replenishment. It is advisable to start the day with a drink that contains them, and to support intake with foods rich in electrolytes, such as green leafy vegetables and fruits.
HZJZ also advises a range of other precautions. Meals should be moderate, based on seasonal vegetables and fruits. Wear light, loose clothing in light colors made from natural materials, and don't forget hats, caps, and sunglasses. Take lukewarm showers and apply cold compresses. If you work or train outdoors, it is crucial to take more frequent breaks in the shade and drink more fluids, the recommendation is 1.5 glasses every 30 minutes. Also, avoid direct sunlight, especially between 10 a.m. and 5 p.m.
