Cómo evitar los golpes de calor este verano

Summer is an ideal time of year for rest and relaxation, but also for travelling, making plans and going out. Many people take advantage of the holidays and the good weather to do sports and other outdoor activities. However, the high temperatures can play a trick on us.

From the OAFI Foundation, we would like to share with you some tips and recommendations to identify and counteract heat stroke.

To protect ourselves well and enjoy the summer in a healthy way, it is necessary to take into account the following measures:

  • Wear the appropriate clothing for each of the practices or activities carried out: comfortable and breathable clothing, light footwear, and accessories such as a hat, cap and sunglasses.
  • Avoid exposure to the sun from 12am to 5pm, whenever possible, as these are the hours when the sun is strongest.
  • Drink water frequently. Staying hydrated is one of the best ways to avoid heat stroke.
  • Do physical activity in stages if you are not used to it. Exercise should be done progressively, warming up first and not overdoing it with intensity.


First of all, it is necessary to know that heat stroke is caused by an increase in body temperature above 40ºC. It should not be confused with sunstroke, as heat stroke can develop even in the absence of sunshine, when the humidity of the environment is high, simply by being subjected to hot environments with poor ventilation.

Be aware of the symptoms of heat stroke:

  • Disorientation
  • Shortness of breath
  • Excessive sweating
  • Dizziness
  • Headache

If you have one or more of these symptoms, stop your activity and find a cool, shady place to cool your body. It is recommended to drink water little by little, moderately, and to cool the back of the neck with water or an ice pack.


On OAFI Sport, OAFI’s radio and television programme dedicated to good sports practice, we have discussed on several occasions how to do sport in summer in the right way.

“It’s a time of year when we have to take into account both the environment and the weather, explained Jordi Notario, Director of Outdoor Activities “DiR Outdoor” and personal trainer, “We must manage schedules, taking into account the hours of maximum heat, and avoid generating activities in places where we can’t find a shady area or where there are no hydration points”.

Our regular contributor, Dr. José María Villalón, Head of Medical Services at Atlético de Madrid, stressed the importance of warming up before any physical activity: “The fact that we talk about “warming up” is because we want to bring the muscles and tendons to an optimal temperature to perform as well as possible and avoid injuries”, a recommendation that applies even to going for a walk.

You can find the programmes mentioned below:

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