Summer 2026 has begun with record temperatures across large parts of Europe – from Spain and France to the Balkans. Meteorologists warn that July and August will be "hotter than usual," and on some days, temperatures will exceed long-term norms by several degrees. The World Health Organization defines extreme heat as "one of the fastest-growing threats to public health" and has published updated recommendations for protection during heatwaves.
How abnormal heat affects the body
At temperatures above 30–35°C, the body enters a state of increased cooling to maintain a normal temperature. The body cools itself through sweating and the dilation of blood vessels, which leads to a loss of fluids and salts, a drop in blood pressure, and greater strain on the heart and respiratory system.
Doctors and health institutions describe several primary consequences of prolonged heat:
- "Heat exhaustion" – severe fatigue, headache, dizziness, profuse sweating, muscle cramps.
- "Heat stroke" – very high body temperature, dry hot skin, confusion, loss of consciousness; a condition that requires immediate medical attention.
- "Exacerbation of chronic diseases" – cardiovascular, pulmonary, renal, endocrine (diabetes).
- "Sleep and mental health problems" – increased anxiety, irritability, insomnia, especially during prolonged heatwaves.
Medical professionals warn that high temperatures can worsen the condition of people taking certain medications – such as diuretics, some antidepressants, or antipsychotics – as they affect thermoregulation and fluid balance.
Who is most at risk during summer 2026
Public health experts emphasize that extreme heat is risky for everyone, but "several groups are at particularly high risk":
- "Elderly people" (especially those over 65) – their ability to sweat and regulate body temperature is weaker.
- "Babies and young children" – they dehydrate easily and cannot communicate that they are feeling ill.
- "People with chronic diseases" – heart, lung, kidney, endocrine, mental.
- "Outdoor workers" – construction, agriculture, transport, delivery drivers, road workers.
- "People living alone" – they often have no one to monitor their condition and respond in time.
In 2026, the WHO Regional Office for Europe warns that heatwaves are already leading to "serious and growing health risks" and calls on countries to activate heat action plans.
How to protect yourself: practical daily tips
The Bulgarian Ministry of Health, the WHO, and organizations like the "Bulgarian Red Cross" issue similar recommendations for protection against extreme temperatures. The most important measures are simple but effective:
- "Drink enough water" – usually at least 1.5–2 liters a day, and more in extreme heat, unless a doctor has recommended a restriction. Avoid alcohol, energy drinks, and highly sweetened beverages, which further dehydrate the body.
- "Dress lightly" – light-colored, loose clothing made of natural fabrics like cotton and linen, a wide-brimmed hat, and sunglasses when going outside.
- "Avoid going out during the hottest hours" – limit outdoor time between 11:00 AM and 4:00 PM; plan physical activity for early morning or evening.
- "Keep your home cool" – ventilate at night, keep curtains and blinds drawn during the day, and use fans or air conditioning if available. Turn off unnecessary appliances that generate extra heat.
- "Eat light" – prefer fruits, vegetables, and light meals; avoid heavy, fatty, and very spicy foods that burden digestion.
- "Do not leave children and animals in parked cars" – even for a short time. The temperature in a closed car can rise sharply in just a few minutes.
Care for the elderly and the chronically ill
Health authorities emphasize that during hot periods, "caring for vulnerable people" is key. This includes:
- "Monitor the forecast" – when heatwave warnings are issued, discuss in advance with elderly relatives how they will keep their home cool and ensure they consume enough fluids.
- "Check on them regularly" – by phone or in person; ensure they are drinking water, feeling well, and not staying for long periods in stuffy, unventilated rooms.
- "Provide a cooler place" – if their home heats up significantly, consider moving them temporarily to relatives' homes or ensuring more frequent visits to a cooler environment.
- "Consult a doctor" – for people with heart, lung, or mental health conditions, discuss how the heat and their medications might interact and whether adjustments are needed.
What to do at the first signs of overheating
Medical recommendations for reacting to suspected heat exhaustion include clear and easy steps:
- move the person to the shade or a cool room;
- loosen clothing and, if possible, remove excess layers;
- cool the skin – with a damp cloth, a cool shower, spraying water, or a foot bath;
- give them water to drink in small sips (if the person is conscious and able to drink independently);
- monitor their condition – if symptoms worsen, or if there is a severe headache, confusion, or very high temperature, seek immediate medical help by calling 112.
What institutions are doing in summer 2026
In response to the expected heat in 2026, Bulgarian meteorological and health services are activating "hot weather code" awareness campaigns, including through national media. In many European cities, local authorities are opening "cooling centers" – air-conditioned public buildings where people can spend the hottest hours of the day.
In their updated heatwave action plans, public health experts recommend early warning systems, the adaptation of work schedules, planting more trees in cities, and ensuring accessible cooled spaces for the population.
Doctors remind us that the basic measures are easy to follow: water, shade, a lighter daily routine, and attention to the most vulnerable. If we turn these into habits during summer 2026, the abnormal heat will remain a difficult trial, but not necessarily a health catastrophe.