Sunstroke and heatstroke: What is the difference and what should you do?

Sunshine and warm temperatures can be tempting, and the good weather draws many people outside. But if it gets too hot, it's better to find a shady spot. Staying in the sun too long in hot weather risks heat-related illnesses – which can even be life-threatening. Sunstroke, heat exhaustion, and heat stroke manifest themselves through various symptoms.

For hot summer days, there are some helpful tips to help you cope with the heat. For example, you should limit your exposure to the sun as much as possible, avoid physical exertion like exercise, or schedule it for the morning or evening hours. You should also always drink plenty of fluids to keep your body hydrated.

"The daily fluid intake of around 1.5 to 2 liters should be increased by at least one liter," says Peter Sefrin of the German Red Cross (DRK). However, the fluid intake also depends on physical activity—those who work in the heat need to drink more.

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Children and seniors should be extra careful on such days, as they are particularly vulnerable to the heat. The Johanniter-Unfall-Hilfe (St. John's Emergency Services) recommends wearing a hat to protect against sunstroke. This is especially true for people with little hair, such as infants, children, and people with thinning hair or baldness. Sefrin also recommends using sunscreen with a high sun protection factor and wearing light-proof clothing that can absorb sweat and transmit heat when engaging in outdoor activities.

According to Sefrin, living spaces should be kept as cool as possible and well ventilated in the evening or early morning. During the day, heat penetration should be prevented as much as possible by drawing curtains and closing windows and doors.

Sunstroke occurs when the sun shines directly on the head. The radiation irritates the membranes covering the brain. Typical symptoms include a bright red, hot head, headaches, dizziness, nausea, ringing in the ears, a stiff neck, lightheadedness, and even unconsciousness. "The symptoms can appear with a delay—for example, in the evening or at night," says Sefrin.

Those affected should immediately get out of the sun. The German Red Cross (DRK) advises on its website to go to a cool place, keep the upper body elevated, and cool the head with wet towels . The affected person's consciousness and breathing should be checked repeatedly. If the person is conscious, they should be given fluids. In acute cases: Pick up the phone and call 112.

The challenges of everyday life are sometimes reminiscent of high-performance sports. To counteract stress symptoms like sleep disturbances and headaches, established routines help – such as regular mini-breaks in your daily routine, writes our columnist Ingo Froböse. His tip for getting started: Less is more.

Heat exhaustion can occur after several days of high temperatures and as a result of insufficient or unbalanced fluid replacement, according to a publication by the Federal Environment Agency.

If you notice extreme thirst and feel weak and fatigued, it could be heat exhaustion. Cold and clammy skin and shallow and rapid breathing are other symptoms, according to the Federal Center for Health Education (BZgA). Muscle cramps, nausea, dizziness, confusion, fever, circulatory collapse, and unconsciousness may also occur.

Those affected can benefit from cooling down, for example with cool, electrolyte-rich, non-alcoholic drinks. Also recommended are rest, an air-conditioned environment, light and comfortable clothing, and a cool shower or bath, or washing the body with a sponge and cool water. If symptoms worsen or persist for more than an hour, medical attention should be sought, according to the Federal Environment Agency.

According to German Red Cross doctor Sefrin, heatstroke causes a buildup of heat in the body, which can even be life-threatening. Body temperature rises quickly to 40 degrees Celsius or more, the skin becomes hot and dry, and the heart rate accelerates. "Sweat production fails because the body's temperature regulation is disrupted," says Sefrin. Those affected also feel tired and exhausted. Cramps and vomiting can occur, as can dizziness, confusion, or even hallucinations. Often, unconsciousness is even the result.

As with sunstroke, Sefrin says, those affected should be immediately taken to the shade, with their upper body elevated. If no shade is available, a rescue blanket, for example, can be used to protect them from the sun's rays. Once the person is taken out of the sun and fully conscious, they should be offered water or drinks such as fruit juice or fruit tea. If they appear dizzy, their legs should be elevated. As soon as they lose consciousness, the person must be placed in the recovery position.

In this case, call 112 immediately and regularly check consciousness and breathing until the emergency doctor arrives. The body can be cooled with wet cloths, especially around the head and neck, but ice should not be applied directly to the body.

"In the case of heat stroke, medical treatment is essential," says internist Schlaak. The most important measure is to restore the body's fluid and salt deficiencies through intravenous fluids.

When temperatures rise, many people complain of swollen legs and feet. The cause of swollen feet is the blood vessels, which dilate to better dissipate excess body heat in extreme heat. However, these dilated blood vessels slow blood circulation, causing the veins to lose elasticity and become more permeable. Fluid can then flow into the surrounding tissue – the well-known swollen feet and legs are the result, but the same condition also frequently occurs in the hands and fingers.

Women are more affected due to their weaker connective tissue. This also applies to pregnant women, people who don't drink enough, or people who are overweight. This water retention in summer is generally not harmful to our bodies and disappears on its own.

However, if the swollen limbs persist or occur more frequently, those affected should consult a doctor. They may indicate a health problem – if left untreated, they could lead to phlebitis or varicose veins, for example. Serious conditions such as lymphedema are also possible , according to Apotheken-Umschau.