Is a heatwave coming? The 8 tips to stay healthy
How can we protect ourselves from the heatwave? The basic tips we all need to know.
The high summer temperatures can cause serious health problems for everyone and even more so for the elderly, people with chronic health problems, infants and young children. Especially on hot days it is very important to know how to protect ourselves and our loved ones.
1. Avoid exposure to high temperatures as much as possible
Heatwave days are not suitable for walking or working outside the home. Postpone as many commitments as possible so that we do not have to go out and if we have to go to work we try to be in the shade as much as possible and use air-conditioned transport.
2. Dress “smart”
On very hot days we make sure we wear a hat, sunglasses and choose clothes made from “breathable” fabrics such as cotton and linen. We also avoid clothes that leave the skin exposed as this puts us at risk from the sun and a greater increase in body temperature.
3. Wear sunscreen – and renew it often
Sunscreen is not only valuable at the beach! It is essential every day even when we are moving around in a car as UV radiation penetrates the windows. Before we leave the house, we make sure to carefully apply sunscreen to our face and exposed body parts and renew it regularly, especially if we sweat in the meantime.
4. We avoid to get tired
Physical activity increases body temperature and on hot days can lead to heat stroke. When the temperatures are… red hot, avoid household chores, handwork or outdoor work and exercise outside the airconditioned gym.
5. Stay hydrated
The most basic advice is the best: during the hot summer days, make sure you consume plenty of water and herbal drinks. Seasonal fruits and raw vegetables can also provide the body with valuable hydration and minerals that will compensate for their loss through sweating. In addition, on hot days avoid alcohol and caffeine which increase diuresis and can lead to dehydration.
6. Have a light lunch
Heavy and fatty meals raise the body temperature during the digestion process and can exacerbate the feeling of discomfort caused by heat and humidity. At home, on hot days we avoid using the oven and hob in the kitchen as they raise the temperature of the room. An ideal choice for a light meal that will provide us with vitamins and help us cope with the heatwave is salads with a variety of fresh vegetables.
7. Refresh our body
Frequent showers with water at body temperature – not cold because it will eventually have the opposite effect to what we are looking for – is a tactic to keep us cool. If we can’t get underwater, a trick that experts recommend is to put our wrists under cool running water – it will help us feel better quickly!
8. Consult your pharmacist about electrolytes
Heavy sweating due to the heat can disrupt the balance of fluids in our body. Electrolytes are one of the first -important- elements that are lost when we sweat a lot or when urination increases due to heavy fluid consumption. The consequences of electrolyte deficiency can include severe fatigue, dry lips, dry eyes, headache and decreased urine.
One solution to replenish electrolytes is to increase salt consumption as potassium and sodium are essential electrolytes, but this advice does not suit everyone. Talk to your doctor and/or pharmacist about an electrolyte supplement to help you stay safe and keep your body functioning properly all summer long!