What's the best advice for staying safe during a heat wave? How do I cool down during a heat wave? What should I do if I feel sick during a heat wave? How can I keep my home cool during a heat wave?
What's the best advice for staying safe during a heat wave? To protect yourself during a heatwave, you should:
Go to the most incredible room in the house, especially at night.
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If you can't keep your home cool, spend a few hours a day in a cool place (such as an air-conditioned public building).
Avoid going outside during the hottest hours of the day.
Avoid strenuous exercise if possible. If you must exercise vigorously, do it during the coolest part of the day, usually between 08:00 and 10:00, at 13:00, and at night after 22:00. Ideally.
Do not leave children or animals in parked vehicles.
How can I cool down during a heat wave?
Take a cool shower or bath during a heat wave to cool down and rehydrate. You can also use ice packs, wraps, towels, sponges, foot baths, etc. to keep yourself cool. Wear light, loose-fitting clothing made from natural fabrics.
Wear a wide-brimmed hat, cap, and sunglasses when going out. Use light bedding and sheets instead of pillows to avoid heat build-up. Drink regularly, but avoid excess alcohol, caffeine, and sugar. Eat small meals and eat more often. Avoid high-protein foods.
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What should I do if I feel unwell during the heat wave?
If you feel dizzy, weak, or anxious during the heat wave, feel extremely thirsty, or have a headache, it is recommended that you go to a cool place as soon as possible and take your temperature. Drink water or fruit juices to stay hydrated.
If you have painful muscle spasms (especially legs, arms, or abdomen), immediately rest in a cool place and drink an oral rehydration solution that contains electrolytes. If a heat cramp lasts longer than an hour, seek medical attention. If unusual symptoms occur or persist, consult a doctor.
If anyone in your household or someone you support has hot, dry skin, becomes confused, has convulsions, or loses consciousness, call a doctor/ambulance immediately. While awaiting help, move the patient to a cool area, place them horizontally, raise their legs and hips, remove their clothing, and begin external cooling. For example, place ice packs on your neck, armpits, and groin, and apply a fan continuously. Spray the skin with lukewarm water at 25-30°C. Measure body temperature. Do not give acetylsalicylic acid or acetaminophen. Lay the unconscious person on their side.
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How can I keep my home cool during a heat wave?
Care should be taken to keep living spaces cool during heat waves. Check room temperature between 08:00 and 10:00, at 13:00, and at night after 22:00. Ideally
. The room temperature should ideally be kept below 32°C during the day and below 24°C at night. This is especially important for infants and adults over the age of 60, or those with chronic health conditions. Open all windows and shutters in your home at night and early in the morning when the outside temperature is low. Close windows and shutters (if any) that face the sun during the day, especially during the day. Turn off artificial lights and as many electronic devices as possible. Hang blinds, curtains, shades, blinds, etc. on windows that receive morning or afternoon sun. Cool the air in the room by hanging a wet towel. Note that the humidity will also increase at the same time.
If your home has air conditioning, close doors and windows to conserve power you don't need to stay cool, ensure power availability, and reduce the risk of power outages throughout your area. Fans can help relieve symptoms, but they don't prevent heatstroke when temperatures rise above 35°C. Staying hydrated is important.
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The most important drink when it's hot
Hydration is important in hot weather and the most important drink in hot weather is water. Sweating causes your body to lose water and can lead to dehydration if you don't drink enough water to rehydrate. Dehydration can cause symptoms such as fatigue, headaches, dizziness, and in severe cases, heat stroke.
Besides water, other beverages can help you stay hydrated and cool during hot weather. These include:
Sports Drink:
Sports drinks contain electrolytes that replace sodium, potassium, and other minerals lost through sweating.
Coconut water:
Coconut water is a natural source of electrolytes and is great for hydration on hot days. fruit juice:
Fruit juices are a good source of vitamins and minerals, but it's important to choose juices that are low in sugar.
Ice tea:
Iced tea is a refreshing and hydrating drink, but it's important to choose the unsweetened or slightly sweetened variety.
Smoothies:
Fruit and vegetable smoothies are a great source of water and nutrients.
However, it's important to remember that sugary drinks and alcoholic beverages can cause dehydration. So it's best to avoid these drinks when it's hot
Foods to avoid in hot weather
During hot weather, it is important to stay hydrated and eat light, easily digestible foods. Foods to avoid in hot weather include:
Heavy, greasy, and fried foods:
These foods are difficult to digest and can cause sluggishness and discomfort in hot weather. It may also increase the risk of dehydration.
Spicy food:
Spicy foods raise your body temperature, making you feel even hotter in hot weather. It may also increase the risk of dehydration.
Processed and packaged foods:
These foods are often high in salt, sugar, and preservatives, which can lead to dehydration and other health problems.
Caffeine and alcohol:
Both caffeine and alcohol can cause dehydration. Therefore, it is best to avoid or limit consumption of these beverages during hot weather. Red meat:
Red meat can be heavy and difficult to digest, especially in hot weather. It is recommended to choose lean proteins such as chicken, fish, or tofu.
Try to eat light, refreshing and moisturizing foods instead of these foods in hot weather. fresh fruits and vegetables, salads.