Undoubtedly, there is much enthusiasm from people around the world towards this summer. I guess we all feel the same way, which contrasts with how we felt during the COVID-19 lockdown; however, there is a harsh reality awaiting. Reports recently publish indicate that temperatures are reaching record highs all over the world. Thus, as we go through July, we have seen some heatwave. The underlying question would then be, “how can we cope with heatwave as we try to enjoy our summer?”.
Medical experts have warned about the excessive damage heat can have on a victim’s health. The heatwave can cause many discomforts and may be hard for many to handle, which might not be good news for many who plan to go on holiday this summer. Hence, it is essential to stay calm and protect yourself from heat-related injuries. The following steps can help you cope in a heatwave.
9 Ways To Help You Cope In A Heatwave
1. Always Stay Hydrated
One way the body deals with heat is through sweating. As a result, you can lose a lot of water as you go about your daily routine. This means you have to drink a lot of water to replace those that you have lost through sweating. Thus, it is advisable to always have a bottle of water with you. Abstain from taking alcoholic beverages and coffee, as they don’t hydrate your body. Feeling thirsty means a lack of sufficient water, so you should drink some. Also, check the color of your urine to know if you are well hydrated. If the color is pale, that means you’re drinking enough, but if its dark yellow, then you need to drink more. For those that sweat excessively, it would be best to eat a small amount of food with your water to replace lost electrolyte.
2. Keep Moderate Room Temperature
It will be best to go out only when necessary during this period. In the same vein, you want to avoid outdoor activities between 11 am and 5 pm. When indoors, you can set your air conditioners to a lower temperature and use curtains or blinds to keep direct sunlight out. Also, having windows closed can help keep the temperature cool inside. However, you want to make sure you don’t have curtains that trap heat in your room. Also, you can always open your windows if it’s breezy later. You can place a tray of ice in front of a fan; this will help cool the room quickly.
3. Exercise With Caution
Reduce the amount of time you exercise as you might overexert yourself, especially during the hottest part of the day. Try to arrange your time to work out early in the morning or in the evening. You can also try engaging in short interval pieces of training to avoid overheating your body. When exercising, always remember to take enough water as a result of losing hydration through sweating. Why not research on exercise routines that can achieve your physical goal and yet keep you hydrated.
4. Control The Use of Electrical Appliances
Inside the house, you should keep the temperature down through the controlled use of the electrical gadget. Switch off all electrical appliances that aren’t needed urgently, as they produce unnecessary heat. Reduce the use of the stove and oven to the minimum as possible. Keep off light bulbs, laptops, phones, and other appliances that produce heat in use or during charging.
5. Use light Clothing and Shades
If you go out during the day, you should dress with light outfits. Do not use dark and tight fitted clothing as they tend to trap heat. Avoid direct sunlight as much as possible when you are outdoors. You can use an umbrella or wear a hat to protect yourself from direct sunlight. You should try to walk under sades like trees and sheltered walkways. Besides, apply some amount of sunscreen to protect your skin if the heat becomes unbearable when outdoors, you can stop by public buildings with air conditioning. For example, libraries, shopping malls, and movie theatres can be good places to cool down.
6. Know and Cool Your Bodys Cooling Points
Your neck and your wrist are the most important and cooling points on your body. Keeping these areas of your body cool can lower the temperature of your whole body. Running cold tap water over your wrists for five seconds every few hours helps cool the blood in the vein, which passes through this area, thereby lowering your body temperature. You can also carry some ice wipes and cooling facial mists to specially formulated ones that reduce your skin temperature to help you cope with the heatwave.
7. Eat Nutritious Foods
You must replenish your body with the nutrients it needs as the heatwave takes its toll. Your diet should contain food that as high water content, like vegetables and fruits. However, do not eat a large amount of protein-rich meals that can increase metabolic heat and warm the body.
8. Make Use Of Open Water
Make use of open water to cool down, for example, water parks or swimming pools. But remember to follow local safety advice and social distancing rules.
9. Look Out for Symptoms
You want to be alert to your body’s reaction, so lookout for a variety of symptoms your body can give. As you try to stay hydrated, here are some heat exhaustion symptoms: headaches, nausea, feeling disoriented, or dizzy. Other signs can be heat cramps, heat rash, heat exhaustion, and heatstroke. If you feel unwell, reach out quickly to your local emergency contact for assistance.
In summary, we should ensure we don’t expose ourselves to direct sunlight and heat. Try to regulate the temperature even when you are indoors to reduce the amount of heat. Furthermore, never leave anyone in a closed, parked vehicle, especially those vulnerable to the heatwave. Pay attention to young ones and older people around to see how they are faring. If you notice symptoms, you should call emergency services. As you try to have fun during this summer, being cautious will be beneficial to you. Applying these tips and following local safety measures can help you cope with the heatwave successfully.