Key points
- Heatstroke and dehydration pose serious, silent health risks
- Elderly, children, and outdoor workers most at risk
- Stay safe, hydrate, avoid peak sun, dress smartly
- Cities needs to adopt life-saving Heat Action Plans
ISLAMABAD: With much of the world facing record-breaking temperatures once again this summer, health experts are cautioning of a silent, rapid-spreading danger: heatstroke and dehydration. Pakistan is not an exception. As the mercury has touched 50 degrees Celsius in some areas of Sindh and Balochistan in the recent past, the need to get ourselves ready, both mentally and physically, is more than before.
Kim Stanley Robinson begins his climate fiction novel The Ministry for the Future with a devastating scene in India in which a heatwave kills 20 million people. It is fiction, but hardly. The opening chapter was based on a true story, such as the 2015 heatwave in India and Pakistan, which resulted in the death of more than 3,500 people.
Today, scientists worry that such catastrophic heat waves as the ones described in the book by Robinson are no longer a nightmare of the night, but a seasonal reality.
What is heatstroke?
The most serious heat illness is heatstroke, which is a medical emergency. It occurs when the body is not able to cool itself, and the core temperature becomes more than 40 °C (104°F). In comparison to heat exhaustion, which can lead to fatigue and excessive sweating, heatstroke can lead to confusion, unconsciousness, and even death, according to the Cleveland Clinic.
“When the core temperature is at a critical level, your organs begin to fail. Heatstroke can be deadly unless treated immediately,” says Dr Sana Sheikh, a public health expert in Lahore.
Making it worse
Heatstroke is accompanied by dehydration. When we sweat profusely to cool our bodies, we not only lose water but also vital salts and electrolytes. Such an imbalance, unless replenished in time, may affect the body functions, slow down the blood circulation, and harm the kidneys, according to the Mayo Clinic.
Who is most at risk?
While anyone can fall victim to heatstroke and dehydration, some groups are especially vulnerable:
- Elderly individuals (especially over 65)
- Infants and young children
- Outdoor workers (such as construction labourers, farmers, and delivery staff)
- People with chronic conditions (like diabetes, heart disease, or obesity)
- Those living in poorly ventilated spaces or areas without electricity

Practical ways to stay safe
- Hydrate intelligently
Drink water frequently- even when you are not thirsty. During hot weather, take at least 10-12 glasses a day. Add ORS (oral rehydration salts), coconut water, or lemon water to replenish electrolytes.
Do not consume alcohol, sugary sodas, and caffeine, which are diuretics, and exacerbate dehydration.
- Time your outdoor activities
Plan exercise or outdoor work during cooler hours—before 10 a.m. or after 6 p.m. If you must be outside midday, take frequent breaks in shaded or air-conditioned areas.
- Dress for survival
Light, loose-fitting, light-coloured clothes. Darker colours absorb heat. Wear broad-brimmed hats, umbrellas, and UV-blocking sunglasses.
Cotton wear is preferable-it will enable the sweat to evaporate and cool your body faster.
- Eat light and cool
Heavy meals generate more body heat. Opt for fruits with high water content, like watermelon, cucumber, and oranges. Yogurt and buttermilk also help regulate internal temperature.
- Create a cool environment
If you do not have access to air conditioning, use fans, wet towels, and cross-ventilation. Place a bowl of ice in front of a fan to create DIY air cooling.
Power outages? Soak your feet in cold water or wipe your neck and wrists with a wet cloth to reduce body temperature.
Know the warning signs
Be alert for:
- High body temperature
- Dizziness or fainting
- Confusion
- Hot, dry skin (lack of sweating)
- Nausea or rapid pulse
These symptoms require immediate action—move to a cooler area, hydrate, and seek emergency help.
What cities can do
Heat Action Plans are being developed in a number of cities across the world. In 2013, Ahmedabad, India, was the first South Asian city to adopt one following a deadly heatwave. The result? A 30 per cent reduction in the number of deaths caused by heat in subsequent years, according to the National Library of Medicine.
The Ministry for the Future by Robinson reminds us that the cost of inaction will be huge in terms of human lives. Heatwaves in his fictional future are not a weather phenomenon, they are mass casualty events.
Climate change is no longer a distant future—it is the heatwave knocking at your door.