Heat Exhaustion: What It Is and How to Avoid It in Lahore and Pakistan

 

As temperatures soar across Pakistan, reaching extreme levels in cities like Lahore, Multan, and Jacobabad, the risk of heat-related illnesses becomes a serious public health concern. The National Disaster Management Authority (NDMA) has issued nationwide heatwave alerts, warning that Sindh, southern Punjab, and parts of Balochistan face severe heatwave conditions, with major cities including Karachi, Hyderabad, Multan, and Bahawalpur under extreme heat . With the Pakistan Meteorological Department forecasting continued high temperatures, understanding heat exhaustion and how to prevent it is essential for protecting yourself and your loved ones.

What Is Heat Exhaustion?

Heat exhaustion is a condition that occurs when your body overheats, typically due to prolonged exposure to high temperatures, especially when combined with high humidity and strenuous physical activity . It is the body's way of waving a "yellow flag" — a warning sign that your internal cooling system is struggling.

Think of your body as an engine. In hot weather, your body cools itself mainly through sweating. As sweat evaporates from your skin, it regulates your internal temperature. However, when humidity is high, sweat cannot evaporate efficiently, and your body has trouble cooling itself, leading to a dangerous buildup of internal heat . This is particularly relevant in Lahore and other Pakistani cities where summer humidity can be intense.

Recognizing the Symptoms: Know When Your Body Is in Distress

The symptoms of heat exhaustion can appear suddenly or develop over time, especially during prolonged periods of heat exposure . Common signs include:

Physical Symptoms:

• Heavy sweating — often the first noticeable sign

• Cool, moist skin with goose bumps — even in the heat, the skin may feel clammy 

• Muscle cramps — painful cramping, often in the legs or abdomen

• Fatigue and weakness — feeling unusually tired or "washed out"

• Rapid, weak pulse — your heart works harder to cool the body

• Nausea or vomiting — gastrointestinal distress is common

• Headache — often described as throbbing

Cognitive and Other Symptoms:

• Dizziness or lightheadedness

• Faintness — feeling like you might pass out

• Low blood pressure upon standing

• Thirst and dehydration

• Coordination problems

As the Pakistan Medical Association (PMA) notes, affected individuals should be moved to a cool, shaded area, given water, and have their bodies cooled down. If symptoms persist for more than 30 minutes, immediate medical attention should be sought .

The Progression: From Heat Exhaustion to Heat Stroke

One of the most critical things to understand is that heat exhaustion can progress to heat stroke — a life-threatening medical emergency — if not treated promptly .

Condition	Severity	Key Signs	Action Required
Heat Cramps	Mildest	Heavy sweating, fatigue, muscle cramps	Move to shade, hydrate, rest
Heat Exhaustion	Moderate	Heavy sweating, cool/clammy skin, weakness, nausea, headache	Immediate cooling, rehydration, rest; monitor closely
Heat Stroke	Medical Emergency	Core temperature ≥40°C (104°F), confusion, hot/dry skin, unconsciousness, seizures	Call emergency services immediately; rapid cooling needed

This is a medical emergency — call for emergency help immediately if you observe confusion, fainting, hot dry skin, or seizures .

Who Is Most at Risk in Pakistan?

While anyone can develop heat exhaustion, certain groups are particularly vulnerable in Pakistan's extreme climate :

High-Risk Groups:

Group	Reason for Increased Risk
Children under 4 years	Body's temperature regulation system not fully developed
Adults over 65	Age-related changes, chronic illnesses, and medications affect heat response
Outdoor workers	Farmers, construction workers, vendors, and others with prolonged sun exposure
Pregnant women	Increased metabolic demands and physiological changes
People with chronic illnesses	Heart disease, diabetes, obesity, and respiratory conditions
Those taking certain medications	Blood pressure medications, diuretics, antihistamines, and antipsychotics can impair heat regulation

Doctors warn that children, elderly people, and pregnant women need extra care during extreme hot weather and should stay indoors as much as possible .

How to Prevent Heat Exhaustion in Lahore and Pakistan

Prevention is far better than treatment when it comes to heat-related illnesses. Here are practical, science-backed steps to protect yourself.

1. Stay Hydrated — The Most Important Step

The single most effective way to prevent heat exhaustion is maintaining adequate hydration .

• Drink water regularly even if you don't feel thirsty — thirst is a late sign of dehydration

• Aim for 8-10 glasses of water daily during normal weather; significantly more during heatwaves

• Avoid sugary drinks, sodas, and excessive caffeine — they can increase dehydration

• ORS (Oral Rehydration Solution) , lemon water, and fresh fruit juices are excellent options to maintain electrolyte balance 

• Sports drinks can help replace electrolytes lost through heavy sweating 

2. Avoid Peak Sun Hours

The sun is most intense between 11 AM and 4 PM — this is when the risk of heat illness is highest .

• Schedule outdoor activities for early morning or evening

• If you must go outside during peak hours, seek shaded areas whenever possible

• Take frequent breaks in cool or air-conditioned spaces

• Outdoor workers should plan tasks for cooler parts of the day and take regular rest breaks in the shade 

3. Dress Appropriately for the Heat

What you wear makes a significant difference in how your body manages heat.

• Choose loose-fitting, lightweight, light-colored clothing — light colors reflect sunlight rather than absorbing it 

• Natural fabrics like cotton allow sweat to evaporate more effectively than synthetics

• Protect your head with a wide-brimmed hat, cap, or umbrella 

• Wear sunglasses and use a broad-spectrum sunscreen (SPF 15 or higher) — sunburn impairs your body's ability to cool itself 

4. Keep Your Home Cool

During a heatwave, your home should be your refuge from the heat .

• Close curtains and blinds during the day to block direct sunlight

• Open windows at night to allow cooler air to circulate if outdoor temperatures drop

• Use fans, air coolers, or air conditioning where available

• Place a wet cloth near windows or use water spray to help lower indoor temperature

• Spend time in air-conditioned public spaces like malls, libraries, or community cooling centers if your home lacks cooling

5. Never Leave Anyone in a Parked Car

This cannot be emphasized enough. Never leave children, elderly individuals, or pets in a parked car — even for a few minutes .

When parked in the sun, your car's interior temperature can rise by more than 11°C (20°F) in just 10 minutes. Cracking windows open provides minimal benefit. This is a leading cause of heat-related deaths in children.

6. Adjust Your Diet

What you eat during hot weather affects how your body handles heat.

• Avoid heavy, oily, and fried foods — they increase body temperature and slow digestion 

• Eat light meals with high water content

• Consume water-rich fruits like watermelon, melon, oranges, and cucumbers 

• Include yogurt and fresh vegetables in your diet

7. Recognize Early Warning Signs and Act Immediately

Don't ignore the early symptoms. If you or someone with you begins experiencing signs of heat exhaustion:

1. Stop all activity and rest immediately 

2. Move to a cooler place — air-conditioned space or shaded area

3. Remove unnecessary clothing including shoes and socks

4. Apply cool, wet cloths to the skin — especially the neck, armpits, and groin areas

5. Drink cool water or a sports drink — take small, frequent sips 

6. Use fans or air circulation to help evaporative cooling

Contact a doctor if symptoms get worse or do not improve within one hour .

When to Seek Emergency Medical Help

Seek immediate medical attention if:

• The person becomes confused, disoriented, or distressed 

• They lose consciousness or faint

• They are unable to drink

• Their body temperature reaches 40°C (104°F) or higher

• Symptoms persist for more than 30 minutes despite cooling efforts 

• You observe hot, dry skin with no sweating despite extreme heat — this may indicate progression to heat stroke

Do not give fluids to an unconscious person, as they may choke .

What Not to Do

• Do NOT give salt tablets — these can cause complications 

• Do NOT give caffeinated or alcoholic beverages — they worsen dehydration

• Do NOT leave anyone alone during suspected heat exhaustion — monitor their condition closely

Government and Community Resources in Pakistan

The NDMA has directed relevant departments to activate heatwave response plans, set up cooling centers, and keep hospitals on alert . Provincial administrations in Punjab and other provinces have been instructed to remain vigilant.

In previous heatwaves, local administrations have set up heat stroke camps at bus stands, public parks, and other community areas, providing covered spaces, water coolers, and fans . Emergency services like Rescue 1122 remain on high alert during heatwave periods .

Additionally, the Pakistan Medical Association (PMA) has released detailed heatwave safety guidelines to help citizens protect themselves. You can buy electrolytes (ORS) sachets in Lahore from CSH Pharmacy, an online medical store in Lahore.

Climate Change and Pakistan's Future Heat Risk

Medical experts warn that extreme heatwaves in Pakistan are becoming more frequent and intense due to climate change . Cities like Lahore, Multan, Sukkur, and Jacobabad are experiencing record-breaking temperatures with increasing regularity.

This trend means that heat preparedness must become a regular part of seasonal planning — not just an emergency response. By adopting these preventive measures and educating family members, neighbors, and communities, we can significantly reduce the human toll of Pakistan's increasingly severe summers.

Conclusion: Stay Cool, Stay Hydrated, Stay Safe

Heat exhaustion is preventable. With Pakistan facing intense heatwaves, understanding the risks and taking proactive steps can protect you and your loved ones from serious illness. Remember: "heat exhaustion" is your body's warning sign — respect it, respond to it, and never push through it.