The Netherlands is once again facing extreme temperatures, with a Code Red heat warning issued for several regions. While many people immediately think about drinking more water, experts stress that preventing your body from overheating is just as important. One of the most effective ways to do that is by keeping your head cool.
When your head is exposed to direct sunlight for extended periods, your body has to work much harder to regulate its temperature. As your core temperature rises, the risk of dehydration, heat exhaustion, and even life-threatening heat stroke increases dramatically.
Whether you’re working outside, travelling, attending an event, or simply relaxing in your garden, these tips can help you stay safe during the current heatwave.
Why Your Head Overheats So Quickly
Your brain is extremely sensitive to heat. Direct sunlight on your scalp can rapidly increase your body temperature, especially if there is little wind or shade. Even people who are otherwise healthy can begin experiencing symptoms after spending too much time outdoors.
The danger becomes even greater when humidity is high. Sweat evaporates more slowly, making it harder for your body to cool itself naturally.
Wear a Light-Coloured Hat
A breathable hat or cap is one of the easiest ways to reduce heat exposure. Light colours reflect sunlight, while dark colours absorb it.
Wide-brimmed hats provide the best protection by shielding your face, ears and neck from direct UV radiation.
Keep a Damp Cloth Nearby
A simple wet towel can make a surprising difference. Place it on your neck, forehead or head and re-wet it regularly.
Portable cooling towels are another excellent option, especially if you’re walking, cycling or attending festivals.
Cool Your Pulse Points
Running cool water over your wrists, neck and forearms helps cool the blood flowing through your body.
You can also:
- Hold a cold drink against your neck.
- Place an ice pack wrapped in a towel behind your head.
- Rest your feet in cool water if you’re indoors.
Avoid placing ice directly onto your skin for extended periods, as this can damage the skin.
Stay Out of Direct Sunlight
The strongest UV radiation typically occurs between 12:00 PM and 4:00 PM.
If possible:
- Move outdoor work to the early morning or evening.
- Rest under trees or shelters.
- Use umbrellas or canopies when no natural shade is available.
Even sitting in partial shade can significantly reduce heat exposure.
Drink Before You’re Thirsty
By the time you feel thirsty, you’re already beginning to dehydrate.
Drink small amounts of water throughout the day rather than large amounts all at once.
If you’re sweating heavily for several hours, consider drinks that replace electrolytes. However, water should remain your primary source of hydration.
Try to avoid:
- Excessive alcohol
- Large amounts of caffeine
- Sugary soft drinks
These can contribute to dehydration.
Dress for the Weather
Choose:
- Loose-fitting clothing
- Cotton or linen fabrics
- Light colours
- Breathable footwear
Avoid tight clothing that traps body heat.
Never Leave Children or Pets in Cars
Even with the windows cracked open, the temperature inside a parked vehicle can become deadly within minutes.
Children, elderly people and pets are particularly vulnerable because their bodies struggle more to regulate temperature.
Recognise the Warning Signs
Heat exhaustion often develops gradually.
Watch for:
- Heavy sweating
- Dizziness
- Headache
- Muscle cramps
- Weakness
- Nausea
- Fast heartbeat
If untreated, it can develop into heat stroke.
Heat Stroke Is a Medical Emergency
Call emergency services immediately if someone develops:
- Confusion
- Slurred speech
- Loss of consciousness
- Hot, dry skin
- Seizures
- A body temperature above 40°C
While waiting for help:
- Move them into the shade.
- Remove excess clothing.
- Cool them with wet towels or cool water.
- Do not force them to drink if they are unconscious.
Check on Vulnerable People
Older adults, young children, pregnant women and people with chronic illnesses face a much higher risk during prolonged heat.
A quick phone call or visit to neighbours or family members can make a significant difference during a Code Red heat event.
Gamers Aren’t Immune Either
Many people stay indoors during a heatwave, but gaming for hours in a warm room can still raise your body temperature.
If you’re planning a long gaming session:
- Open windows during cooler hours.
- Use a fan for airflow.
- Take regular breaks.
- Drink water instead of energy drinks.
- Give your PC or console enough ventilation to prevent overheating.
Stay Safe During the Heatwave
Code Red warnings are only issued when temperatures pose a serious risk to public health. Taking a few simple precautions—keeping your head cool, staying hydrated, avoiding unnecessary exposure to the midday sun and recognising the early signs of heat-related illness—can greatly reduce the risk of serious health problems.
If you’re spending time outdoors this weekend, don’t underestimate the heat. Your body will thank you for taking a few extra minutes to stay cool.
