Spend more time in the shade or in cool rooms with air conditioning or fans.
Instead of walking in direct sunlight during midday, choose parks with plenty of trees or places with artificial shade — gazebos or awnings. If you’re at home, use an air conditioner or fan to maintain a comfortable temperature. This helps not only to avoid heat stroke but also reduces the risk of sudden blood sugar spikes. Even short periods spent in a cool room or shade can significantly ease your condition and prevent dangerous heat-related consequences. Plan your day so that your most active hours are in the morning or evening, while spending the hottest time in a sun-protected environment.
Avoid physical exertion and heavy work in the heat.
High air temperatures significantly increase the strain on the body, so if you need to do heavy work or engage in sports, it’s best to schedule these activities for the morning or evening hours when the weather is more comfortable for the body. During hot days, avoid prolonged work in direct sunlight, substituting it with lighter tasks or breaks for rest. Pay close attention to your body’s signals: if you feel extreme fatigue, dizziness, or excessive sweating, stop activity immediately and find a cool place to recover. This approach helps preserve your health, avoid serious complications, and maintain energy during hot summer days.
Choose the right headwear.
Exposing your head directly to the sun can quickly cause it to overheat, leading to overall body overheating. Therefore, choosing a comfortable headwear is one of the most important rules for diabetics. When choosing this accessory, it is best to give preference to lightweight materials that will not compress your head. Panamas, wide-brimmed hats or caps made of light cotton or linen help to effectively protect the scalp from the sun and reduce the heat load on the body. This significantly reduces the risk of heatstroke. For example, if you plan to spend time outdoors, take a walk in the park, or do work outside, wearing the right hat will help you stay active longer without feeling overheated.
Stay calm and avoid stress.
Stress and anxiety can significantly affect your condition, especially during hot weather. When you get nervous, your body produces more adrenaline, which raises your heart rate and blood pressure. For people with diabetes, this adds extra strain on the heart and blood vessels, which may already be weakened due to the disease. This state increases the risk of overheating and heat stroke because the body loses its ability to regulate temperature effectively. For example, if you’re stuck in traffic under the scorching sun or feeling anxious about the heat, try to take deep breaths, take short breaks to rest, and stay calm. Simple relaxation helps reduce the load on your body and better cope with high temperatures. Remember, staying calm is not only psychological support but also a real way to protect your health and avoid serious complications. Include a few minutes of meditation in your day, listen to your favorite music, or just rest in the shade.
Always keep your necessary medications with you.
If you are going for a walk, a picnic or just planning to spend the day outside, be sure to carry all the necessary medications with you — insulin, sugar control tablets (for example, Amaryl, Glizide, Apo-Gliclazide, Daonil), as well as fast-acting hypoglycaemic agents. This will allow you to respond quickly to any changes in your condition and prevent dangerous complications. For example, even a brief drop or spike in blood sugar can cause weakness, dizziness, or loss of consciousness, and these symptoms can worsen in hot weather. Therefore, keeping your medications close is not just a recommendation but a vital safety measure. Take care of your comfort and health, so you can enjoy summer calmly and without unnecessary risks.