Temperatures this week are expected to exceed 35°C in several regions of Belgium. These heat waves can have significant effects on our bodies—especially for the most vulnerable people.
Every year, heat waves lead to an increase in heat-related illnesses, dehydration, and hospitalizations. In 2021, the July heat wave caused several hundred premature deaths in Belgium.
Fortunately, a few simple steps can significantly reduce these risks.
Why is heat dangerous?
Our bodies normally maintain a temperature of around 37°C. When it’s very hot, our bodies have to work harder to release excess heat—mainly through sweating and the dilation of blood vessels near the skin’s surface.
But this sweating leads to a significant loss of water and minerals (sodium, potassium, magnesium). If these losses are not replenished, dehydration gradually sets in, first affecting physical and cognitive performance, and then potentially leading to serious complications.
An adult can lose up to 1 liter of sweat per hour during physical activity in hot weather. Without adequate fluid intake, the consequences can range from simple fatigue to a medical emergency.
Warning Signs
Pay close attention to the following symptoms, which indicate the onset of dehydration:
- Intense thirst — the body’s first warning sign
- Dry mouth and lips
- Dark urine or less frequent urination
- Unusual fatigue or drowsiness
- Headaches
- Dizziness, especially when standing up
- Muscle cramps
- Difficulty concentrating or irritability
- Nausea
A simple rule: if your urine is dark yellow or amber, it’s a sign that you’re not drinking enough. It should remain pale yellow.
If you experience these symptoms, move to a cool place immediately and rehydrate without delay.
The Most Vulnerable People
Certain groups of people are more susceptible to the effects of heat and require extra caution:
- Young children—their thermoregulatory system is still developing
- Older adults—the sensation of thirst diminishes with age
- Pregnant women—their fluid needs are increased
- Athletes—they lose a great deal of fluid through sweating
- People who work outdoors—prolonged exposure to heat
- People taking medication—certain drugs (diuretics, antihypertensives, neuroleptics) impair heat tolerance
- Isolated individuals—without anyone around to detect warning signs
- Special attention must be given to these groups throughout the heat wave.
7 Habits to Adopt During a Heat Wave
1. Drink regularly, without waiting until you’re thirsty
Don’t wait until you’re thirsty to drink. Thirst is a late warning sign: it means your body is already starting to run low on water.
Aim for 1.5 to 2 liters of water per day under normal circumstances, and more during a heat wave or when engaging in physical activity. Spread your intake throughout the day in small, regular amounts.
2. Choose water—and the right beverages
Water remains your best defense against dehydration. Sodium-rich mineral waters (such as Vichy or Salvetat) can be helpful if you’re sweating heavily.
However, limit your intake of:
- 🍺 Alcoholic beverages, which have a diuretic effect
- 🥤 Sodas and very sugary drinks, which increase your need for water
- ☕ Excessive amounts of coffee and tea, which are also mildly diuretic
Very cold drinks can cause stomach cramps—opt for cool water (between 10 and 15°C) instead.
3. Eat light, fresh, and hydrating foods
Enjoy seasonal fruits and vegetables, which are naturally rich in water and minerals:
🍉
Watermelon (92% water)
🍓
Strawberries (90% water)
🥒
Cucumber (96% water)
🍅
Tomatoes (94% water)
🥗
Leafy greens (95% water)
🍑 Peaches and nectarines
Avoid heavy, high-sodium meals, which increase the sensation of heat and your need for water. Choose cold or lukewarm meals over hot dishes.
4. Avoid physical exertion during the hottest hours of the day
Whenever possible, limit physical activity between 11 a.m. and 5 p.m., when sunlight is at its strongest and temperatures are highest.
Opt for early morning (before 10 a.m.) or evening (after 7 p.m.) outings. If you’re playing sports, reduce the intensity and duration of your workouts, and stay hydrated before, during, and after exercise.
5. Protect yourself from the sun
🧴 Apply sunscreen with an appropriate SPF (at least SPF 30, SPF 50 for fair skin or children)—and reapply every 2 hours.
🧢 Wear a wide-brimmed hat or cap.
😎 Protect your eyes with UV-certified sunglasses.
👕 Choose loose-fitting, lightweight, light-colored clothing.
6. Keep Your Home Cool
- Close shutters, curtains, and windows first thing in the morning to keep the heat out.
- Air out your home early in the morning and late in the evening, when outdoor temperatures drop.
- If you don’t have air conditioning, a fan combined with a misting device or a damp cloth can provide real relief.
- Find air-conditioned places near you (libraries, shopping centers, swimming pools) where you can seek refuge during the hottest hours of the day
7. Look out for your loved ones
Be sure to check in regularly on older or isolated people in your community—especially if they live alone.
A simple phone call can sometimes make all the difference. If you have older neighbors, don’t hesitate to reach out. In Belgium, you can also contact the Red Cross or your local municipality to report a vulnerable person who is isolated.
Be Aware of Heat Stroke: A Medical Emergency
Heat stroke (or hyperthermia) occurs when the body is no longer able to regulate its temperature. It is a life-threatening medical emergency.
The warning signs are:
- High body temperature (above 40°C)
- Hot, red, and dry skin (no sweating—a serious sign)
- Confusion, disorientation, incoherent speech
- Severe headaches
- Vomiting
- Seizures
- Loss of consciousness
- Difficulty breathing
If these symptoms are present:
1
Call 112 (emergencies) or 100 (ambulance) immediately
2
Lay the person down in the shade or in a cool place
3
Cool them down quickly: use damp cloths on the back of the neck, underarms, and thighs; use a fan; or use cold water
4
Do not leave them alone
What does your health insurance plan cover during a heat wave?
As a Neutra member, please be aware that your coverage may apply in several heat-related situations:
🏥 Hospitalization in the event of heatstroke or serious complications
🩺 Doctor’s visits for heat-related conditions
💊 Reimbursement for prescription medications following dehydration or a condition aggravated by the heat
If you have any questions about your coverage or reimbursements, contact your Neutra advisor.
Enjoy the summer safely
Whether you’re on vacation, at a festival, having a barbecue with friends, or cheering on the Red Devils, remember that prevention is your best ally.
💧 Stay hydrated regularly—don’t wait until you’re thirsty.
☀️ Protect yourself from the sun—use sunscreen, wear a hat, and wear sunglasses.
🕛 Avoid the hottest part of the day—stay in the shade between 11 a.m. and 5 p.m.
👨👩👧👦 Look out for your loved ones—vulnerable people need you.
🚨 Act quickly—if in doubt, call 112.
Because a few simple steps can make all the difference in protecting your health—and that of your loved ones—all summer long.
Neutra – Your health, our priority.