Still feeling tired despite the milder temperatures these past few days? It’s normal, your body has been subjected to a hard test with the heat waveeven more so when it is long, intense… and when it is repeated. While the general public receives a lot of information about the direct effects of heat waves, we know less about what is called the “delayed effect” of extreme heat. How does it manifest itself? How long can it last? And above all, how can the risks and inconveniences related to these delayed impacts be mitigated?
What is the “delayed effect” of the heat wave?
While many clearly feel the impacts of the heat wave on their sleep, heart, energy or even morale, we can suffer from delayed effects.
“Abnormal fatigue can last a week after the end of the episode, because the body needs to recover after significant stress, reports. Matthieu Calafioregeneral practitioner and teacher at the University of Lille. It’s like running a marathon, you’ll have to recover!
Especially since strong heat often lead to insomnia and morning awakening. So after a week of bad nights, there is no doubt that you need several days, or even weeks, to clear your sleep debt.
What are the possible delayed impacts of a heat wave on our health?
The most common and visible symptoms are fatigue, headache and nausea. They generally appear in two or three days after the end of the heat wave. “The farther we go, the less the risk,” he reassures Chloé Fevre, general medicine in Le Havre and to Medadom.
Read more > Heat wave: 5 little-known effects that weaken the health of people over 60 years old
But other delayed effects can be more serious, especially after a certain age and occur much later. “A heat wave can damage your kidneys and your heart a little, but the consequences will not necessarily be immediate, warns Matthieu Calafiore. There is an accumulation effect: little by little some organs, especially the kidneys, the heart, the brain will no longer be able to function properly due to dehydration. We can feel the effects several months after the end of the high temperature, even at the end of several months, even of the high temperature. Because our organs they continue to work, but with less water, and therefore the fight. “There are many delayed effects: cardiovascular, renal, infectious, especially cystitis and cognitive, adds Chloé Fevre.
What can be done to avoid or mitigate these delayed effects of heat waves?
Avoid playing sports
During the heat wave, it is recommended to avoid sports, especially intense and during the day. But this advice also applies when we get out of this struggling period for our body. “It is better to limit intense efforts while we are in the recovery phase, so we wait 4 or 5 days after the end of the heat wave before returning to sport”, insists Chloé Fevre.
Moisturizes well
Unsurprisingly, you have to continue to drink a lot, at least 2 liters every day. With two key words: drink before you’re thirsty and everything that makes you happy (except alcohol and coffee which are dehydrating!). Do not hesitate to add a little salt to your glass of water, a little sugar to an iced tea, or turn to sparkling water rich in minerals to add electrolytes.
Read more > Because adding salt to water is a good reflex in case of extreme heat
Eat well
Even when the appetite is reduced by the extreme heat, you must continue to eat a balanced diet, favoring refreshing foods, juicy fruits, fresh vegetables, salads… “During the heat wave, some people think of drinking, but they stop eating, regrets the specialist. However, it is essential to continue to eat normally during the heat wave, but also after.” There is no need to eat more or saltier foods.
Take your sleep
Once the night gets cool again, try to go to bed earlier and do everything to have a restful night. “Good sleep is essential for the body to gradually recover,” confirms Chloé Fevre.
Make a budget with your doctor
If you feel sick or have difficulty balancing a pathology (diabetes, hypertension, etc.), do not hesitate to consult your doctor. “Among the elderly, it is absolutely necessary to watch for shortness of breath, palpitations, swollen legs, advises Chloé Fevre. Often treatments, especially diuretics, can be suspended, so it is important to check with your pharmacist or doctor after the heat wave.”
Should you take food supplements?
“No, for the heat wave as such, there is no food supplement to take urgently,” answers our expert.
Should we go back to a rehydration solution?
If you have this in your personal pharmacy rehydration solution in case of vomiting or diarrhea or heatstroke is prudent, taking for prevention is not necessarily a good reflex. Because this rehydration solution “is very salty, which can be problematic for the elderly who suffer from hypertension”, advises Matthieu Calafiore. It can generate interactions with some treatments, so it is better to seek medical advice. “Above all, there are many situations of dehydration among the elderly where this solution will not be enough and where emergency consultation is required,” adds Chloé Fevre.