Stay Hydrated: Drink plenty of water throughout the day to replace the fluids lost through sweating. Avoid caffeine and opt for isotonic sports drinks to replenish salts, sugars, and fluids.
Create a cool home: Keep your home cool by closing windows and doors during the hottest parts of the day to trap cool air inside. Open them in the evening to let the cool air circulate. Close curtains, shutters, or blinds to block out the sun’s heat. Minimize heat-generating activities like cooking during peak temperatures.
Eat Light: Opt for light, well-balanced meals that include foods with high water content, such as strawberries, cucumber, celery, and lettuce. Soups and stews can also contribute to hydration levels.
Time Physical Activity: Limit physical activity to cooler parts of the day to avoid the risk of dehydration, heat exhaustion, or heatstroke. Stay well-hydrated and take frequent breaks to reduce stress on the body.
Know the Risks: Understand the signs of heat exhaustion and heatstroke. Heat exhaustion is caused by excessive fluid loss and can be treated with hydration, shade, and cooling down. Heatstroke is a more serious condition requiring immediate medical attention.
Protect yourself from Sun: If going out during peak heat hours, apply and reapply sunscreen, wear a hat to protect your head, and take regular breaks in shaded areas to prevent heat-related illnesses. Wear light-coloured, loose-fitting clothing to stay cool.
Use Cooling Techniques: Cool down your body by wetting your skin, such as drenching a t-shirt or using cooling sprays. Taking cool showers or placing hands and feet in cold water can provide quick relief as well.
Remember to prioritize your health and take necessary precautions to beat the heat during hot weather.