Headaches in the heat: What helps with dizziness and nausea?

Whether young or old, sick or healthy: no one should underestimate the heat in midsummer. Hot temperatures often lead to health problems. Chronically ill and elderly people are particularly at risk, but the symptoms can affect anyone in extreme heat. Heat stress on days of extreme heat can be a health threat. "Dehydration, an aggravation of various illnesses, heat cramps, sunstroke, and heatstroke can all result," emphasizes the German Meteorological Service (DWD). Circulatory problems, for example, are a serious warning sign from the body – it signals that the heat is taking its toll.

Headaches, nausea, and dizziness are common symptoms of circulatory problems. Those affected also often suffer from fatigue, and some may experience fainting spells.

It's important to take preventative measures to protect yourself from heat stress. Therefore, it's best to avoid the midday heat outdoors and limit activities to the morning and evening hours. "Avoid physical exertion, including exercise. If you have to do physical work, drink two to four glasses of a cool, non-alcoholic beverage per hour," advises the DWD. Anyone outdoors should seek a shady spot if possible, wear a sun hat and sunglasses, and apply sunscreen.

"You need to provide your body with sufficient fluids and simultaneously compensate for electrolyte losses," emphasizes the DWD. In addition to sodium-rich mineral water, juices, and soups, water-rich fruits such as melons, cucumbers, and strawberries are also suitable. On days with extreme temperatures, you should also drink especially plenty of water. In addition to the recommended two to three liters, the DWD recommends an additional one and a half to two liters in hot weather.

However, not every drink is suitable: Alcoholic, caffeinated, and highly sugary drinks can dehydrate the body and should be avoided. And even if your body is practically crying out for them, it's best to avoid very cold drinks. They put a strain on your stomach. The same applies to heavy meals—therefore, smaller, lighter meals spread throughout the day are recommended.

Anyone experiencing circulatory problems in hot weather urgently needs to cool down. "Place a cool, moist compress on your forehead or neck, a cooled gel mask on your eyes, or use a water spray on your face, arms, and décolleté," advises the DWD. It is also recommended to keep your home as cool as possible. This can be achieved, for example, by darkening rooms and only airing them at night and in the morning. Another trick: running cool water over your wrists. A cool foot balm or rubbing rubbing alcohol on your back and legs can also help cool you down.

Many people suffer from headaches in the summer. According to the Marburg Headache Foundation, rapid changes from hot to cold can be to blame. Those affected should put on a jacket during periods of extreme cold and slowly acclimatize to the new temperature. Very intense sunlight can also trigger headaches because it irritates the brain nerves. To avoid this, sufferers should wear sunglasses and a hat.

According to the Headache Foundation, fragrances in perfumes or sunscreens can also cause headaches because they evaporate more quickly in hot weather and are much more intense. Therefore, perfumes should be used sparingly in the summer, and sunscreens should be fragrance-free. Especially in the summer, people tend to consume cold drinks or foods. According to the Headache Foundation, this can cause cold pain in the oral mucosa and on the palate—and thus trigger headaches. It's best to warm cold drinks or foods slowly in your mouth first.

If you suffer from a headache in the summer, you don't have to immediately reach for a painkiller. Sometimes, an ice pack wrapped in a cotton cloth can help. Gently hold it on the painful area.

According to the German Heart Foundation leads Heat causes blood vessels to dilate and can thus lower blood pressure. Therefore, anyone taking medication to lower high blood pressure should check their blood pressure regularly during hot weather. If the heat persists for several days, a dosage adjustment of their blood pressure medication may be necessary. This also applies to a stay in a warmer climate. If you are unsure, you should definitely consult a doctor.

In cases of acute circulatory problems, you should first put your feet up to get your circulation going again. Walks outside – provided they are taken in the morning and evening – stimulate the circulation. Contrast showers are also a way to expel heat from the body. However, if there is no improvement and the symptoms even worsen, those affected should consult a doctor as a precaution.

Sometimes we feel cold even though it's hot outside. This could be a sign of a flu infection, which is often preceded by an increased sensitivity to cold. Anyone who generally feels cold despite high temperatures could also be suffering from a magnesium deficiency. According to the gesund.bund.de initiative of the German Federal Ministry of Health, a magnesium deficiency can cause a drop in body temperature, which then leads to feeling cold even in hot weather. A visit to a doctor may be necessary if you continue to feel cold despite the heat.

While nausea in high temperatures can be a sign of circulatory problems, prolonged exposure to the heat may also result in sunstroke or heat exhaustion. According to the AOK health magazine , typical symptoms of sunstroke include nausea, headaches, dizziness, vomiting, and diarrhea. If you suspect you have sunstroke, you should seek shelter in a cooler area and keep your head elevated.

With heat exhaustion, the body loses energy due to dehydration. In addition to nausea, sufferers experience dizziness, fever, chills, confusion, and increased sweating. It's important to cool the body slowly with heat exhaustion, explains the AOK health magazine. If symptoms don't subside after a lukewarm shower (or cooling arms and legs) and a quick electrolyte and fluid replacement, you should consult a doctor.

Many people suffer from diarrhea in high temperatures. This is often because blood flow to the skin increases in hot weather, leaving less blood available to the rest of the organs. In high temperatures, less blood flows through the intestines, which can lead to diarrhea. Diarrhea can also be a sign of sunstroke.

According to gesund.bund.de, people suffering from diarrhea lose fluids and electrolytes – this can be particularly dangerous for young children and the elderly. Fluid and electrolyte losses can be compensated for with sweetened tea combined with salty snacks. For acute diarrhea, rice, bananas, or rusks are recommended. If diarrhea lasts longer than 48 hours, a doctor's visit is advisable.

RND/bk/hb