A heat stroke after several days of rain. A sudden drop in temperatures. A strong wind that dries the air… These rapid weather changes are not harmless for our body. Fatigue, headache, joint paindisturbed sleep… Some people are particularly sensitive to it. To better cope with these temperature differenceswe interviewed Dr Fabien Besançon, general practitioner and secretary general of the College of General Medicine (CMG).
1. Dress like the day before
This is a very common mistake. After several mild days, it is easy to underestimate a sudden drop in temperatures. Conversely, a sudden increase in heat can quickly cause a feeling of discomfort, fatigue or malaise, especially when the body has not had time to gradually adapt.
“The body takes a little time to adapt, and it requires effort,” recalls Dr. Besançon. When the variations are brutal, the mechanisms of thermal regulation (sweating, chills, dilation of the vessels) do not always have time to take effect effectively…
Good reflexes
- Check the weather in the morning, but also in the middle of the day.
- Avoid outfits that are too hot or, on the contrary, too light from the first rays of sun. Prioritize layered clothes to adapt easily.
- Also adapt your clothes to your activity : walking in direct sunlight, sitting at the office or taking transport do not stress the body in the same way.
2. Underestimating the importance of hydration
When the heat hits suddenly, we don’t always have the reflex to drink more. Result : the risk of dehydration increases rapidly.
The first warning sign? Headachesrecalls Dr. Besançon. May then appear:
- Nausea,
- Vomiting,
- A feeling of fatigue,
- Vigilance disorders,
- A feeling of being “muddy”.
Good reflexes
- Drink regularlywithout waiting to be thirsty.
- Limit alcohol and very sugary drinks.
- Anticipate exits or days outdoors.
- Think particularly to children and the elderlywho feel less thirsty.
3. Only drink plenty of water
This is a little-known error. When it’s hot and you sweat more, the body doesn’t just lose water: it also removes saltin particular sodium, essential for the proper functioning of the body.
“If we only consume water, the body may lack sodium. We talk abouthyponatremia », Indicates Dr Fabien Besançon. This imbalance can lead to:
- Headaches,
- Nausea,
- Great fatigue,
- Of the dizziness,
- And, in the most severe cases, neurological disorders.
Good reflexes
- Keep a balanced dieteven in periods of high heat.
- Do not completely eliminate salt intake (unless otherwise advised by medical professionals).
- Drink regularly, but avoid drinking very large quantities of water at once.
- In case of physical activity or heavy sweating, also remember to eat enough.
4. Continue your activities as if nothing had happened
When temperatures rise suddenly, the body does not always have time to acclimatize. Yet, many keep exactly the same rhythm : sports in full sun, journeys during hot times, very active days without additional breaks…
Result: the body can quickly show signs of fatigue:
- Headaches,
- Feeling of weakness,
- Unusual shortness of breath,
- Dizziness,
- Difficulty recovering after exercise.
Please note: the people who work outside or move around a lot during the day are particularly exposed.
Good reflexes
- Reduce the intensity sports or physical activities.
- Avoid the hottest hoursespecially between noon and 4 p.m.
- Seek shaded or cool places as soon as possible.
- Faire regular breaks to let the body recover.
- Gradually adapt your pace rather than wanting to maintain your habits at all costs.
5. Neglecting your sleep when temperatures rise
When temperatures change suddenly, sleep is often one of the first disrupted factors. Difficulty falling asleep, waking up at night, feeling less restful sleep… The body must handle additional stress and can have difficulty finding your rhythm, especially during the first warm nights.
“When the body temperature remains high, the body recovers less well. Result: you may feel more tired, irritable or have difficulty concentrating the next day. Fortunately, during brief heat episodes, cooler nights generally allow the body to recover more easily than during periods of prolonged heatwave,” estimates Dr Besançon.
Good reflexes
- Avoid screens just before bedtime.
- Keep regular bedtimes.
- Favor light meals in the evening and limit alcohol before bed.
6. Forgetting to adapt your home
When temperatures change suddenly, housing plays an important role in how the body copes with heat or cold. A poorly ventilated room, too hot or too humid can quickly increase fatigue and discomfort…
That said, during short heat episodes, housing often remain relatively temperateespecially after several cool days. “ The walls are still coldso the interior temperature generally remains bearable,” indicates Dr Besançon. The situation becomes more difficult when the heat sets in for several days in a row, syears drop in temperatures at night…
Good reflexes
- Ventilate for at least 10 minutes a daypreferably early in the morning or late in the evening.
- Close shutters and curtains during hot weather.
- Avoid rooms that are too humid or overheated.
- Limit unnecessary heat sources in the accommodation (oven, hobs, electrical appliances).
7. Thinking that only fragile people are affected
Even in good health, everyone can feel the effects of a sudden change in weather. “Feeling also plays an important role: some people tolerate heat very well, while others are much more sensitive to it », underlines Dr Besançon.
Good reflexes
- Listen to the signals sent by his body.
- Slow down the pace in case of unusual fatigue.
- Plan more breaks during the day.
- Maintain good sleep and sufficient hydration.
- Avoid wanting to “hold on at all costs” despite the discomfort.
8. Neglecting the impact on seasonal allergies
Changes in temperature, wind or stormy episodes can promote the circulation of pollen and aggravate respiratory allergies. Some people then see the appearance or intensification of:
- A runny nose,
- Sneezing,
- Irritated eyes,
- A cough,
- Of the asthma attacks.
Stormy episodes are particularly monitored, because they can fragment pollens and make them even more irritating to the respiratory tract. In other words, temperature variations can increase respiratory discomfort and general fatigue.
Good reflexes
- Check pollen alerts regularly.
- Avoid ventilating in the middle of the day during pollen peaks.
- Wash your hair and change clothes every evening.
- Limit outdoor activities in the event of a high concentration of pollen.
- Consult a doctor if symptoms become more severe or interfere with breathing.
9. Stop or change your treatment without medical advice
When it is very hot or very cold, some people are tempted to adapt their treatment on their own: change doses or temporarily stop certain tablets.
Certain medications can actually promote dehydration or change the way the body regulates its temperature. This is particularly the case for certain treatments against hypertension, heart disease or psychiatric disorders.
But adapting a treatment without medical supervision is sometimes more dangerous than the heat itself ! “These treatments require special monitoring during periods of heat, but any modification must be discussed with a healthcare professional », insists Dr Fabien Besançon.
Good reflexes
- Never modify or stop a treatment alone!
- Continue to take your treatments as planned unless medically advised otherwise.
- Always seek advice from your doctor or pharmacist in case of extreme heat.
- Monitor the appearance of unusual symptoms in the event of a heatwave or extreme cold: dizziness, malaise, significant fatigue, confusion, etc.
10. Underestimate the psychological impact of the weather
The weather doesn’t just affect the body: it can also influence morale and energy on a daily basis. Lack of lightseveral days of rain or, on the contrary, a heavy heat can disrupt sleep and increase the feeling of exhaustion.
Feeling also plays an important role in the way weather variations are experienced. And even without a particular health problem, these changes can give the impression of being “flat” » for a few days, especially in times of stress or accumulated fatigue.
Good reflexes
- Try to get out every day, even for a few minutes.
- Maintain gentle and regular physical activity.
- Keep a stable sleep schedule.
- Preserve moments of relaxation and social contacts.
- Don’t feel guilty if the body requires more rest for a few days.
Temperature changes: who should be particularly vigilant?
According to Dr Fabien Besançon, some people need to be extra careful:
- Infants,
- The elderly,
- Pregnant women,
- Outdoor workers,
- Patients suffering from asthma,
- People with cardiovascular or respiratory diseases.
Warning signs to watch out for
Temperature variations often cause temporary discomfort, but you shouldn’t put everything down to time !
It is better to consult quickly or call for help if you feel:
- Chest pain,
- A feeling of discomfort or significant weakness,
- Difficulty breathing,
- Confusion or disturbances in alertness,
- A high fever,
- Persistent nausea or vomiting,
- Unusual sleepiness,
- Significant dizziness.
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