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(June 25, 2026) High temperatures put a strain on the body. The cardiovascular system, in particular, can quickly reach its limits in the heat. However, with a few simple precautions, you can get through hot days just fine.

Checklist: When should I seek medical help in hot weather?

The most important tip during hot weather is: Drink enough fluids. For adults, 1.5 to 2 liters of fluid per day is usually recommended. On hot days, however, you should drink at least 3 to 4 liters.

Good choices include:

• Water
• Fruit juice spritzers
• Unsweetened tea

“Lukewarm drinks do not put as much strain on the body’s temperature regulation as cold drinks do and help keep you cool in the long run,” says Prof. Dr. Hans-Jörg Busch, Medical Director of the Emergency Department at the Medical Center – University of Freiburg.

Alcohol puts additional strain on the circulatory system

You should avoid drinking large amounts of alcohol in hot weather. “Alcohol consumption puts additional strain on the circulatory system and can lead to circulatory problems, including collapse and loss of consciousness,” explains Busch.

Light meals take the strain off the body

Heavy and hearty meals can put additional strain on the body. Better options include, for example:

• muesli with fruit in the morning
• a light salad for lunch
• soup in the evening

It’s also important to replenish lost minerals. “To replenish lost minerals, the body needs salt. This can be achieved by drinking enough fluids—such as soups or tea—but also through isotonic beverages,” says Busch.

Take a lukewarm shower

While a cold shower may feel refreshing at first, it can put additional strain on your circulation. A lukewarm shower is therefore recommended. You can then rinse your legs with cold water. This causes the dilated blood vessels to constrict and stimulates circulation.

Even small changes in daily life can help:

• placing a cold cloth on the back of the neck
• run cold water over your arms and wrists

It’s better to postpone exercise

In high temperatures, it’s important to take it easy. “Time and again, athletes collapse in excessively high temperatures because their bodies can no longer regulate their temperature effectively through sweating, and they aren’t drinking enough,” explains Busch.

Strenuous activities should therefore be scheduled for early morning or late evening whenever possible.

If muscle cramps occur:

• Take a break immediately
• go to a cool place
• drink electrolyte-rich beverages

If symptoms persist for more than an hour, seek medical attention.

Keep an eye on ozone levels

On hot days, ozone levels can also rise. Possible symptoms include:

• Respiratory problems
• Headaches
• Asthma attacks
• Reduced physical performance

People who are sensitive should avoid physical exertion when ozone levels are high.

Protect children especially

Children are more sensitive to heat and sunlight.

Important:

• lightweight cotton clothing
• a sun hat
• Sunscreen with an SPF of at least 30
• staying well-hydrated

In addition, children should avoid playing in direct sunlight between 11 a.m. and 4 p.m. whenever possible.

Don’t forget sun protection

Light, breathable clothing helps the body regulate its temperature naturally.

Especially important:

• Cover your head
• Protect your neck
• Apply sunscreen regularly

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