Heat is not only uncomfortable. It can be dangerous: Here’s a guide to avoiding heat stress.

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Dr. Farrukh A. Chishtie

Pakistan is facing unusually high temperatures across multiple regions, with official advisories warning of severe heatwave conditions in parts of Sindh, southern Punjab, and Baluchistan, and spillover risks into central Punjab and parts of Khyber Pakhtunkhwa. Heat is now a predictable public health hazard, and the safest response is preparation, smart routines, and early action.

What heat stress is, and why it becomes an emergency fast

Heat stress happens when the body cannot cool itself properly. Our main cooling system is sweating. If the air is extremely hot, humid, or if you are dehydrated, your body struggles to release heat. Heat stress can worsen quickly, especially when people keep working outdoors, travel in crowded transport, or stay inside rooms with poor airflow. The World Health Organization notes that heat can affect everyone, but risk rises sharply for people over 65, infants and young children, people with heart, lung, or kidney conditions, people with disabilities, and those living alone.  Outdoor workers are also at higher risk because prolonged exposure and physical exertion raise body temperature.

Know the warning signs early

Heat illness often begins with mild symptoms and then escalates. Heat exhaustion commonly includes heavy sweating, headache, dizziness, nausea, weakness, muscle cramps, and fainting. If untreated, heat exhaustion can progress to heat stroke, which is life-threatening. Heat stroke warning signs include confusion or unusual behaviour, very high body temperature, hot skin (which may be dry or still sweating), seizures, and loss of consciousness. Heat stroke is a medical emergency. Do not wait.

The most important rule: reduce exposure during peak heat

In severe heat, the most protective habit is to avoid the hottest hours. If you can, limit outdoor activity during the high-sun window, and shift errands, shopping, and exercise to early morning or later evening. If you must be outdoors for work, use a work-rest rhythm: work in shorter blocks and rest in shade regularly. Never “push through” dizziness, nausea, or heavy fatigue.

Keep your body cool

The WHO recommends simple cooling steps that work even without expensive equipment: wear light, loose clothing, take cool showers, and cool the skin with a damp cloth or wet light clothing.  In Pakistani homes, these methods matter. A wet cloth on the back of the neck, wrists, and forehead can reduce discomfort. A fan helps, but when the room is extremely hot, you still need hydration and cooling of the body.

Hydration that actually protects you

Dehydration is the fastest path to heat illness. The WHO recommends drinking water regularly and aiming for at least 2 to 3 litres per day for many adults, more if you are sweating heavily. Do not wait until you feel thirsty. Use simple signs. If urine is dark or urination becomes less frequent, you are likely dehydrated.  For heavy sweating, oral rehydration solution can help restore salts. This is especially important for outdoor workers and for children after exertion.

Special protection for high-risk people

Children and older adults: Ensure frequent water intake, light clothing, and cooler rooms. Never leave children in parked cars, even briefly. People with heart disease, diabetes, kidney disease, or on diuretics: Heat can worsen dehydration and strain. Follow your doctor’s advice, keep water accessible, and avoid peak heat. Pregnant women: Heat can increase dehydration risk and fatigue. Prioritize rest, hydration, and shade.

Home safety in extreme heat

Many heat illnesses happen indoors, especially in poorly ventilated rooms, top-floor flats, and homes with metal roofs.

Create a “cool room”Choose the shadiest room, keep curtains closed during the day, and use a fan there. If you have limited electricity, focus your cooling efforts on one room rather than trying to cool the whole house.

Night ventilation strategyIf outdoor air becomes cooler at night, open windows to flush out heat, then close earlier in the morning as temperatures rise. This can lower indoor heat build-up.

Cooling with water safelyCool showers or sponge baths can reduce body temperature. (World Health Organization) For elders, ensure bathroom safety to prevent falls.

Workplace safety for outdoor workers

Heat protection is not only personal responsibility. It is workplace responsibility.

Employers should provideSafe drinking water on site, shaded rest areas, and scheduled breaks. Heat illness increases when workers are pushed to meet targets without rest. Even simple shade and water access can prevent emergency events.

Protective clothingUse a wide-brim hat or head covering, breathable cotton clothing, and light colours. Avoid heavy synthetic fabrics that trap heat.

Buddy systemWorkers should watch each other for confusion, unsteady walking, or sudden fatigue, because heat stroke can reduce self-awareness.

What to do if someone shows heat illness symptoms

Heat exhaustion responseMove the person to shade or a cooler place. Give water in small sips. Loosen clothing. Cool the skin with wet cloths and fan airflow.

Heat stroke responseCall emergency medical help immediately. Move the person to a cool place, remove extra clothing, and cool the body fast using wet cloths, ice packs to neck/armpits/groin if available, and fan airflow. Do not delay. Heat stroke is life-threatening.

Food and daily habits that reduce heat burden

Eat lighter during peak heatHeavy, oily meals increase heat load and discomfort. Choose lighter meals, fruits, yogurt, and watery foods.

Avoid dehydration trapsLimit excessive caffeine and very sugary drinks during peak heat because they can worsen dehydration for some people.

Check in on othersThe WHO urges checking vulnerable people regularly, especially those living alone. In Pakistan’s community culture, this is one of the most powerful safety actions: a quick visit, a glass of water, and a reminder to rest can save a life.

A final safety message for Pakistan’s heat season

In summary, heatwaves are now part of Pakistan’s reality. Official advisories show that extreme heat is not confined to one city or one week. The safest households and communities will be those that plan early, hydrate consistently, reduce exposure during peak hours, and treat warning signs seriously. Heat illness is preventable. The key is to act before the body reaches a crisis point.