General Health

Tips on how to cope in a heatwave

At times of extreme heat, it is easy to overheat or become dehydrated. If this occurs, you can get heat cramps, heat exhaustion, or heatstroke. Heatstroke is a medical emergency that can permanently harm your key organs or even cause death when left untreated. Moreover, extreme heat might exacerbate pre-existing medical issues.

One of the wisest words is that if a heatwave is forecasted, it is to stay inside or in the shade whenever possible, especially during the hottest hours of 11 am and 3 pm.

Here are some simple tips on how to cope with a heatwave.

1. Be sun smart

The hottest times of the day should ideally be avoided, but occasionally it is unavoidable. To prevent heat exhaustion outdoors in the sun, wear (and frequently reapply) sunscreen, cover your head with a hat, and take frequent rests indoors or in a shady area. You can stay cool by donning light-colored, loose-fitting clothing.

2. Drink a lot of water.

To prevent dehydration, you must replace the liquids you lose through sweating throughout the day. Dehydration can cause headaches, a dry mouth, and confusion or drowsiness. It can also cause heat exhaustion if left untreated. 

To replace lost salts, sugars, and fluids, stay away from coffee and ensure you drink plenty of water and isotonic sports drinks if possible. 

3. Take notice of warning signs.

Your body will give you several signs to warn you of heat stress. Symptoms, including headaches, nausea, and feeling disoriented or lightheaded, should all be taken seriously. 

Heat stroke occurs when the body temperature rises rapidly and uncontrollably. 

Heat stroke or heat exhaustion develops when the body's temperature rises to dangerous levels and the ability to cool itself is lost. 

Another symptom is paler skin; depending on your skin tone, this can make your skin appear ashen, gray, or yellowish. This color change could be more obvious on the tongue, gums, eyes, or palms of the hands.

4. Remember your pets.

You must consider your pets' welfare because many will have to have a fuzzy coat in 40°C heat unless you shave them. 

Try to keep dogs on short walks and ensure they have access to plenty of cool water with ice if necessary.

5. Keep your home cool

Making your home a place where you can escape the heat throughout the summer is important; keeping it cool is essential to feel comfortable. When the weather is warm, opening the windows and doors may seem natural, but doing so can help keep the cold and heated air inside. 

Once it has cooled off in the evening, you can reopen them to allow the cool air to circulate. Keeping your drapes, shutters, or blinds closed also helps, though metal blinds can raise the temperature in the space. By cooking less or using fewer appliances, you can also reduce the heat in your house.

6. Limit your alcohol

The sun is shining brightly, and so are the spirits of many. And that might take us to a bar. Regrettably, it is not a good idea to combine too much sun with too many alcoholic beverages. Dehydration brought on by alcohol can be particularly painful if your body already has difficulty adjusting to the weather. 

Also, drinking alcohol might make it more difficult to sleep soundly at night, which is already a challenge in warm weather. Although you may sleep quickly, the quality of your sleep is likely to be subpar, and you'll probably wake up sooner than usual. Try to limit your drinking.

7. Limit physical activity to cooler parts of the day

Although it's best to avoid too much disruption of your schedule due to the heat, there are situations when it might be necessary. While you're comfortable and sleepy in bed, a morning run could feel terrible, but exercising in the hot midday sun could be harmful and put you at risk for heat exhaustion, dehydration, or heatstroke. 

While organizing your day, consider the weather and avoid strenuous physical activity when it's hot. If you exercise or participate in a sport, hydrate well and take more breaks than usual to avoid overworking your body.

8. Eat light meals to feel cooler.

You are far better off sticking to simple, regularly scheduled meals when the weather is hot. You may stay hydrated and cool by eating high-water-content foods like strawberries, cucumber, celery, and lettuce. 

Moreover, hydrating foods like soups and stews have a high fluid content.

If you or someone else is feeling under the weather, find a cool place to rest and drink lots of water. Always receive medical attention if symptoms like shortness of breath, chest pain, disorientation, weakness, dizziness, or cramping worsen or persist.