Heatwaves are sweeping the globe, and with climate change making them hotter and longer, it’s crucial to know how to stay cool. While soaking up the sun can be delightful, extreme heat can be deadly, particularly for younger and older people, pregnant women, and those with chronic health conditions. But don’t worry, there’s plenty you can do to protect yourself and your loved ones from the heat.
1. Be Sun Smart
Avoiding the sun during peak hours is ideal, but it’s not always possible. When you must be outside, remember these sun-smart strategies:
- Sunscreen is your friend: Apply and reapply sunscreen regularly to protect your skin from harmful UV rays.
- Cover up: Wear a hat to shield your head and face from direct sunlight.
- Seek shade: Take frequent breaks indoors or in shady areas to avoid heat exhaustion or heatstroke.
- Dress light: Opt for light-colored, loose-fitting clothing to help your body stay cool.
2. Wetter is Better
Your skin is your body’s largest organ and plays a vital role in temperature regulation. Cool it down effectively with these methods:
- Wet t-shirt trick: Drench a t-shirt and keep it wet for continuous cooling.
- Cooling sprays: Invest in a cooling spray for a quick refresh.
- Cool showers: Take a cool (not freezing) shower to gradually lower your body temperature.
- Pulse points: Quickly cool down by placing your hands and feet in cold water. Wrists and ankles have pulse points where blood vessels are close to the skin, speeding up the cooling process.
3. Drink Plenty of Water
Hydration is key in hot weather. Here’s how to stay properly hydrated:
- Water, water, and more water: Drink lots of water to replace fluids lost through sweat.
- Isotonic drinks: Consider isotonic sports drinks to replenish lost salts and sugars.
- Avoid caffeine: Steer clear of caffeine, including tea and coffee, as it can dehydrate you.
Symptoms of dehydration include a dry mouth, dizziness or confusion, and headaches. Untreated dehydration can lead to heat exhaustion, so if someone’s condition worsens, seek emergency help immediately.
4. Limit Your Alcohol Intake
Summer and socializing often go hand-in-hand, but be cautious with alcohol:
- Dehydration risk: Alcohol dehydrates your body, which can be especially dangerous in the heat.
- Sleep quality: Alcohol can disrupt your sleep, which is already challenging in hot weather. Aim for moderation and read up on how to keep cool at night during a heatwave.
5. Eat Light Meals
Heavy meals can make you feel sluggish and hotter. Opt for:
- Light, frequent meals: Stick to light, well-balanced meals.
- Hydrating foods: Foods with high water content like strawberries, cucumber, celery, and lettuce help keep you hydrated.
- Fluid-rich foods: Soups and stews also contribute to your hydration levels.
6. Limit Physical Activity to Cooler Parts of the Day
Adjust your routine to avoid the heat:
- Exercise wisely: Avoid strenuous activity during the hottest parts of the day. Early morning or late evening workouts are safer.
- Hydrate and rest: If you exercise, drink plenty of water and take frequent breaks.
- Cool down post-workout: Take a cold shower after exercising to lower your body temperature.
7. Keep Your Home Cool
Transform your home into a cool oasis:
- Close windows during the day: Keep windows and blinds closed during the hottest parts of the day to block out the heat.
- Open windows at night: Let cooler air in during the evening and early morning.
- Fans and ventilation: Use fans and ensure proper ventilation to circulate cool air.
8. Know the Risks
Understanding the dangers of heat is crucial:
- Heat exhaustion: Caused by excessive sweating, it can be treated with hydration and cooling methods.
- Heatstroke: More serious, heatstroke occurs when the body’s temperature rises dangerously high. Symptoms include confusion, headache, nausea, muscle cramps, and paler skin. Cool the person down quickly and seek emergency help.
Babies and children are especially vulnerable, so follow specific guidance on keeping them cool.
With these tips, you can enjoy the summer sun while staying safe and cool. Remember, prevention is key to beating the heat and ensuring a fun, healthy summer!
