Tips for Staying Healthy in High Temperatures
High temperatures and high humidity, which we are frequently exposed to during summer in recent years, pose a serious threat to health, especially if they last for several consecutive days.
Certain groups of people are particularly sensitive to extreme summer conditions, such as small children, the elderly, pregnant women, people who are overweight, and those suffering from cardiovascular, cerebrovascular, respiratory, diabetes, and other chronic illnesses.
Equally at risk are workers performing activities outdoors, exposed to direct sunlight, as well as those working in poorly ventilated and inadequately cooled spaces.
What is a heatwave?
It is a meteorological phenomenon characterized by elevated air temperatures, above 32 degrees Celsius, lasting three or more consecutive days, often accompanied by increased humidity and reduced air flow, according to N1.
In conditions of high temperature and humidity, sweating becomes more difficult, and our body must work harder to maintain a normal temperature.
Various health problems can arise as a result of high temperatures, such as heat rash, edema, fainting, cramps, or heat exhaustion. The most concerning conditions are sunstroke and heatstroke, due to the complications they may cause.
If not necessary, avoid exposure to high outdoor temperatures and try to stay indoors during the hottest part of the day, from 10 a.m. to 5 p.m.
Avoid strenuous physical activity
For those who must perform physical tasks, it is advisable to do so during the coolest part of the day – early morning hours – from 4 a.m. to 7 a.m. Avoid exercising outdoors during the hottest hours.
Dress appropriately
Wear light, loose-fitting clothing in light colors, made of natural materials.
Wear a wide-brimmed hat or cap.
Wear sunglasses with proper UV filters.
Cool yourself down
Cool your body by taking occasional showers or baths in lukewarm water.
Stay hydrated – drink plenty of water.
Soups, lukewarm teas, and fresh fruit juices are also good sources of fluids and energy during hot summer days.
Always carry water with you when outdoors.
Eat properly
Eat smaller, more frequent meals.
Meals should be light – avoid fried, salty, fatty foods, and foods high in protein.
Consume more seasonal fruits and vegetables.
Avoid alcohol, carbonated drinks, and beverages with too much caffeine and sugar.
Be cautious with medication
If you suffer from chronic illnesses and take medications, be cautious and consult your doctor about how heat affects the medication and possible worsening of the condition.
Cool your living space
Ensure your home and workspace are properly cooled, keeping indoor temperatures below 30°C during the day and below 24°C at night.
If you do not have air conditioning, open all doors and windows early in the morning to ventilate and cool the space. Then lower blinds and close doors and windows on the sunny side to prevent heat from entering.
Keep windows open during the night.
Many electrical devices emit heat and warm the surrounding air – during high heat, unplug all devices you are not using.
Be careful in vehicles
Be cautious when entering a vehicle that has been parked in the sun. Open all doors and the trunk before entering and wait a few minutes for the vehicle and the surfaces (steering wheel, seats) to cool down.
Maintain a pleasant temperature in the car, but not too low. It is advisable to keep the car temperature a few degrees lower than the outside.
Never leave children or pets alone in vehicles, not even in the shade.
Pay attention to the most vulnerable
Teach children and the elderly how to properly protect themselves from the heat and monitor them.
Do not take small children outside during the hottest part of the day and never expose them directly to sunlight.
If you have pets, remember that they are also severely affected by heat. Provide them with plenty of fresh water, do not walk them during the hottest part of the day, and never on hot pavement.
Follow health authority recommendations during heatwaves
If you or someone close to you experiences headache, nausea, dizziness, or vomiting after spending time in the sun, seek medical help. This is especially important for young children, chronic patients, and the elderly.
