How to stay safe and well in the scorching heat

Free Malaysia Today

10-06-2025

Extreme heat can quickly lead to a range of health issues, especially when the body's core temperature rises above 40°C – at which point, vital organs begin to suffer. (Bernama pic)
KUALA LUMPUR : The heatwave gripping the nation is more than just a matter of discomfort – it poses a real threat to public health.
Last week, the meteorological department issued Level 1 heatwave alerts – triggered when maximum daily temperatures range between 35°C and 37°C – for six areas nationwide.
The heat is largely attributed to the southwest monsoon, which typically brings drier weather and intense heat. These conditions are expected to last until September.
Extreme heat can quickly lead to a range of health issues, especially when the body's core temperature rises above 40°C. At that point, vital organs begin to suffer.
Recognising early symptoms and responding quickly is crucial. Among the first signs is heat rash or prickly heat, an itchy red irritation caused when sweat ducts become blocked.
Heat cramps, on the other hand, result from salt and fluid loss due to excessive sweating, causing painful muscle spasms, often during or after strenuous activity.
If the heat strain continues, it can lead to heat exhaustion – the body's way of signalling dehydration and salt depletion. Symptoms include nausea, headache, dizziness, fatigue, excessive thirst, and heavy sweating.
Left untreated, this can escalate into heat stroke, a life-threatening emergency in which the body loses its ability to cool down. Warning signs include confusion, unconsciousness, and seizures. Unlike the earlier stages, sweating may stop entirely.
What to do in an emergency
Prompt action can save lives. Here's what you can do if someone shows early signs of heat-related illness.
Heat rash or heat cramps: Stop all activity, move into the shade, rest, and hydrate – preferably with isotonic drinks, which help replenish electrolytes lost through sweat.
Stop all activity, move into the shade, rest, and hydrate – preferably with isotonic drinks, which help replenish electrolytes lost through sweat. Heat exhaustion: Seek immediate medical attention at the nearest clinic or hospital. Left untreated, it could progress to heat stroke.
Seek immediate medical attention at the nearest clinic or hospital. Left untreated, it could progress to heat stroke. Heat stroke: This is a medical emergency, so call 999 immediately. Move the person to a cool place, remove excess clothing, and begin cooling methods such as fanning, applying damp towels, or using cool water. If the person is conscious, offer small sips of isotonic drink. Don't leave the individual alone until help arrives.
Try to avoid outdoor activities in peak heat hours between 11am and 3pm, and always dress sensibly for the climate.
Staying healthy in the heat
Heat-related illnesses are largely preventable. The key is awareness and proactive care. Here are essential tips:
Stay hydrated: Drink water consistently throughout the day, not just when thirsty. Avoid alcohol and caffeine. Isotonic drinks are helpful, especially during prolonged outdoor exposure.
Drink water consistently throughout the day, not just when thirsty. Avoid alcohol and caffeine. Isotonic drinks are helpful, especially during prolonged outdoor exposure. Dress smart: Wear loose, breathable, light-coloured clothing to reflect sunlight and allow heat to escape.
Wear loose, breathable, light-coloured clothing to reflect sunlight and allow heat to escape. Avoid peak heat hours: Limit outdoor activities between 11am and 3pm. If you must go out, use hats or umbrellas for shade.
Limit outdoor activities between 11am and 3pm. If you must go out, use hats or umbrellas for shade. Protect the vulnerable: Check in regularly on the elderly, young children, and those with chronic health conditions.
Many may dismiss the rising temperatures, thinking Malaysians are used to the heat. But it's important to remember that this is not your typical Malaysian weather.
Ignoring the warning signs could prove dangerous, so stay alert, stay cool, and stay safe.
This article was written by Dr Shahrul Nizam Ahmad Zamali, consultant emergency physician at KPJ Ampang Puteri Specialist Hospital.