WITH temperatures soaring, it has been tempting to make the most of the good weather while it lasts.

Although sunlight is recommended in moderation to maintain vitamin D levels, too much heat and sun can do more harm than good.

Excess sun exposure will result in lasting damage to the skin and increased risk of serious diseases, notably malignant melanoma, perhaps the most aggressive form of skin cancer.

Heat exhaustion is a worrying condition, which if unnoticed, can progress to heat stroke, a life-threatening situation.

You can get heat stroke without being directly exposed to the sun.

The body works hard to maintain its internal processes, known as homeostasis.

When the body recognises that it is getting too hot, you sweat more. Sweat evaporating off the surface of the skin cools you down. While you are losing more water in this manner, the kidneys concentrate your urine to ensure you don’t become dry or worse dehydrated.

If your internal temperature rises too much, due to excess heat and/or sun exposure, the body is unable to cope, and these delicate processes can become seriously disrupted.

The initial signs of heat exhaustion may be a headache which can progress to reduced levels of consciousness.

You may feel faint, nauseous or have abdominal pain. Your heart may be racing, noticed as a bounding pulse.

If recognised in a timely manner, you can recover from heat exhaustion in under an hour.

The steps are simple. Remove yourself from the hot environment. Try to drink as much non-alcoholic fluid as you are comfortable with. Remove excess clothing, particularly any dark items, as these trap the heat.

Apply cool wet compresses to your skin. If a fan is also used the water will evaporate off the skin more rapidly, cooling you quickly.

It is unlikely that a person with actual heat stroke will be able to recognise this, so it is vital that you keep an eye on your companions when out an about.

Heat stroke occurs when an adult’s temperature rises above 40 degrees centigrade, or a child’s above 37.5. These are not hard and fast, unwell can occur below these numbers.

If suffering from heatstroke, you may not sweat at all. This skin will appear dry.

A person with true heat stroke may actually collapse. The brain may swell, with altered heart, lung and kidney function.

This is a life-threatening medical emergency and must never be ignored.

If a person collapses in front of you with heat stroke, place them in the recovery position. Immediately ring for an ambulance and stay with them until it arrives. In addition to the above treatment of heat exhaustion, applying ice packs to the armpits, groins and back of the neck may assist. Do NOT pour ice water over them as this may result in life threatening shock.

While it may be obvious that those at the extremes of age will be more vulnerable to heat exhaustion and stroke, it can happen to anyone.

Anyone with a chronic condition, for example heart disease, diabetes, or any bowel condition which predisposes to diarrhoea are at risk.

Excessive exercise in extremes of temperature can quickly turn to heat exhaustion. While you may have in your mind’s eye the image of the long-distance runner, don’t forget young children running around in the sun for long periods, particularly if they aren’t regularly sipping water or juices.

Although it is obvious that diuretics which remove water from the body make a person prone to dehydration and heat exhaustion, other medications including some antidepressants, antipsychotics and drugs used for ADHD are a risk factor.

So are recreational drugs such as amphetamines and ecstasy.

While the above sounds all doom and gloom, the sun and indeed the heat can be enjoyed sensibly, either alone or as a family.

Make sure that you and yours wear a high factor sunscreen, regularly applied. Wear light, thin layers made from natural materials which are breathable. A wide brimmed hat will prevent your face from direct sun exposure.

Ensure you drink enough fluids, being mindful that caffeinated drinks and alcoholic beverages can dehydrate you, and excess alcohol will impair your ability to recognise that you don’t feel well. Try to eat little and often.

As the saying goes, “Only mad dogs and Englishmen go out in the midday sun” so please avoid the hours of 11 am to 3pm, when temperatures will be at their highest.

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