As temperatures begin to soar in the country with the onset of summer, taking care of one's health becomes paramount to prevent heat-related illnesses. Rising temperatures and humidity pose significant health risks to people. As a result, it's crucial to understand how to take care of your health in extreme heat to prevent heat-related illnesses and stay safe.
Health risks of extreme heat
Exposure to high temperatures can result in various heat-related illnesses, ranging from heat cramps to life-threatening conditions like heatstroke. Common symptoms include dehydration, heat exhaustion, dizziness, nausea, and rapid heartbeat. Vulnerable populations such as the elderly, children, pregnant women, and individuals with pre-existing health conditions are at a higher risk.
Tips for staying healthy in extreme heat
Stay Hydrated: Drink plenty of fluids, preferably water, throughout the day to prevent dehydration. Avoid excessive consumption of caffeinated or alcoholic beverages, as they can contribute to dehydration.
Dress Appropriately: Wear lightweight, loose-fitting, and light-coloured clothing to help your body stay cool. Use hats or umbrellas to shield yourself from direct sunlight when outdoors.
Stay Indoors During Peak Hours: Limit outdoor activities, especially during the hottest parts of the day (usually between 10 a.m. and 4 p.m.). If you must be outside, seek shade and take frequent breaks.
Keep Your Living Space Cool: Use fans, air conditioners, or coolers to maintain a comfortable indoor temperature. Close curtains or blinds during the day to block out sunlight and reduce heat buildup.
Take Cool Showers or Baths: A refreshing shower or bath can help lower your body temperature and provide relief from the heat. Alternatively, apply cold compresses to your pulse points, such as the wrists, neck, and temples.
Eat Light and Fresh: Opt for light, refreshing meals that are rich in fruits, vegetables, and hydrating foods like cucumbers and watermelon. Avoid heavy, spicy, or oily foods that can increase body heat.
Check on Vulnerable Individuals: Keep an eye on elderly relatives, young children, and neighbours who may need assistance coping with the heat. Ensure they have access to cool environments and plenty of fluids.
Be Aware of Warning Signs: Familiarise yourself with the symptoms of heat-related illnesses and seek medical attention if you or someone else experiences them. Prompt treatment is essential to prevent complications.
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