Heat waves in Summer – 7 Ways to protect your Self in heat wave

Beat the Heat: Summer Strategies to Keep Cool!

7 ways to protect your self from Heat waves in Summer

Heatwaves can be dangerous, and it is essential to take steps to protect yourself during the summer months. Here are 7 ways to protect yourself from a heatwave:

1. Stay Hydrated

Drink plenty of water and other fluids, such as coconut water or sports drinks, to stay hydrated and prevent dehydration.

How do you know you are dehydrated

Dehydration occurs when the body loses more water than it takes in, and it can be dangerous, especially during a heat wave in summer. Here are some signs that you may be dehydrated:

• Dark yellow urine: One of the most common signs of dehydration is dark yellow urine. This is a result of the kidneys conserving water by reducing urine output.
• Dry mouth and throat: If you are dehydrated, you may have a dry mouth and throat, and may feel thirsty.
• Headache and dizziness: Dehydration can cause headaches, dizziness, and lightheadedness, as well as confusion in severe cases.
• Fatigue and weakness: Dehydration can cause you to feel tired and weak, making it difficult to perform daily activities.
• Dry skin and lips: When you are dehydrated, your skin and lips may become dry, cracked, and flaky.
• Rapid heartbeat and breathing: In severe cases of dehydration, your heart rate and breathing may become rapid as your body tries to compensate for the lack of fluids.
• Decreased urine output: If you are not urinating as much as usual, this may be a sign of dehydration.

If you experience any of these signs of dehydration, it’s important to drink fluids immediately to rehydrate your body.

How To Stay Hydrated during Heat waves in Summer

Drink plenty of water: Drinking water is the most effective way to stay hydrated during a heatwave. Carry a water bottle with you and take frequent sips throughout the day.

• Avoid sugary and alcoholic drinks: Sugary and alcoholic drinks can dehydrate you, so it’s best to avoid them during a heatwave.
• Eat water-rich foods: Eating foods with high water content, such as watermelon, cucumber, and strawberries, can help you stay hydrated.
• Use electrolyte drinks: If you’re sweating heavily, you may need to replace electrolytes as well as water. Sports drinks and coconut water are good options for replacing electrolytes.
• Monitor your urine color: The color of your urine can indicate how hydrated you are. If your urine is dark yellow or amber, you may be dehydrated and need to drink more water.
• Set reminders to drink water: It can be easy to forget to drink enough water during the day, so set reminders on your phone or use a hydration app to remind you to drink water regularly.

By staying hydrated during a heatwave, you can help prevent dehydration and heat-related illnesses and stay healthy and comfortable during the hot summer months

2. Dress Appropriately

Dressing appropriately during a heatwave means wearing clothing that will help keep your body cool and comfortable in hot weather

Here are some tips for Dressing in summers

• Wear loose-fitting clothing: Tight clothing can trap heat and make you feel hotter, so wear loose-fitting clothes made of lightweight, breathable fabrics like cotton or linen.
• Choose light-colored clothing: Dark colors absorb heat, while light colors reflect it. So, wear light-colored clothing, which will reflect the sunlight and help you feel cool.
• Cover your skin: Wearing long-sleeved shirts and long pants made of lightweight fabrics can help protect your skin from the sun while also keeping you cool.
• Wear a hat: A hat can help shade your face and head, and can also help keep you cooler by blocking direct sunlight.
• Use sunglasses: Wearing sunglasses with UV protection can help protect your eyes from the sun and reduce eye strain.
• Consider special clothing: Some companies make clothing designed specifically for hot weather, such as moisture-wicking fabrics or clothes that have built-in cooling technology.

By dressing appropriately during a heatwave, you can help keep your body cool and comfortable and reduce your risk of heat-related illnesses.

3. Avoid Sun

Stay indoors or in shaded areas during the hottest parts of the day to avoid prolonged exposure to the sun. But it’s not possible for those who always working under the sun. Many people like greengrocers, handymen, and laborers have jobs outside the shade.

What should do if you have to do work outside during heat waves

If you work outside for extended periods, it’s important to protect yourself from the sun’s harmful rays. Here are some ways to protect yourself from the sun if you are working outside all day:

• Wear protective clothing: Wear clothing that covers your arms, legs, and other exposed skin. Choose lightweight, loose-fitting clothing made of breathable fabric, such as cotton, to help keep you cool.
• Use sunscreen: Apply sunscreen with a high SPF (at least 30) to all exposed skin, including your face, neck, and ears. If you are sweating and swimming re-apply it after every two hours
• Wear a hat: Wear a hat with a wide brim that shades your face, neck, and ears. This can help protect you from the sun’s rays and keep you cool.
• Use sunglasses: Wear sunglasses with UV protection to protect your eyes and reduce eye strain.
• Take breaks in the shade: Take regular breaks in the shade, especially during the hottest part of the day.
• Stay hydrated: Drink plenty of water to stay hydrated and help your body regulate its temperature.

By taking these steps, you can protect yourself from the sun’s harmful rays and reduce your risk of heat-related illnesses, such as heat stroke and dehydration.

4. Take cool showers

Cool showers are helpful in heat waves. They help to lower the body’s temperature and provide relief from the heat. When the body is exposed in sunlight, it sweats to release heat and cool down. However, if the surrounding air is also hot and humid, sweat cannot evaporate easily, which can be the reason of heat exhaustion or heatstroke.

Cool showers help to cool the body’s core temperature, reduce sweating, and increase comfort. It can also help to lower blood pressure and reduce heart rate, which can be helpful for people who may be at risk of heat-related illnesses.

5. Use sunscreen

During Summers Sunscreen is my best friend. The main role of sunscreen in heat waves is to protect the skin from the harmful effects of the sun’s UV radiation, which can be intensified during hot weather. Sunscreen can help prevent sunburn, skin damage, and skin cancer caused by exposure to the sun’s UV rays, even on cloudy or overcast days.

During heat waves, it’s especially important to use sunscreen because the heat can make the skin more sensitive to UV radiation, increasing the risk of skin damage and sunburn. Sunscreen with a high SPF (sun protection factor) should be applied to all exposed skin, including the face, neck, ears, and any other areas that are not covered by clothing. Sunscreen is best for every type of skin. Must include it in your skin care routine.

6. Limit physical activity

Avoid strenuous physical activity during the hottest parts of the day. During heat waves, it’s important to limit physical activities that can lead to dehydration, heat exhaustion, or heat stroke. Here are some examples:

• Strenuous exercise: Activities that require a lot of physical exertion and sweating should be avoided during heat waves. These include running, cycling, playing outdoor sports, and weightlifting.
• Outdoor work: Jobs that require spending extended periods outside in the sun, such as construction work, landscaping, or farming, should be limited or avoided during heat waves.
• Exercising during peak hours: Avoid exercising during the hottest hours, usually between 10 a.m. and 4 p.m. If possible, exercises at on unheated time, such as in the early morning or late evening.
• Swimming in natural bodies of water: Swimming in natural bodies of water during heat waves can be dangerous due to the increased risk of drowning, dehydration, and heat exhaustion. Stick to swimming in a pool with proper maintenance and lifeguard supervision.
• Long walks or hikes: Walking or hiking for extended periods during heat waves can lead to dehydration and heat exhaustion. If you must walk or hike, do so during cold hours and bring plenty of water and a hat.

How do you know that you have done lot of physical activity during heat waves in summer

If you have done a lot of physical activity during a heat wave, there are some signs that your body will give you to let you know that you need a break and cool down. Here are some common indications of overexertion during a heat wave:

• Excessive sweating: While sweating is a natural response to heat, excessive sweating can be a signal that you are doing too much physical activity and need to rest and hydrate.
• Fatigue and weakness: If you feel tired and weak, this could indicate that you have been doing too much physical activity and need a break.
• Dizziness and lightheadedness: These are common symptoms of heat exhaustion, which can occur when you have been doing too much physical activity in a hot and humid environment.
• Headache: If you have a headache, this could indicate that you are dehydrated and need to drink more fluids.
• Nausea or vomiting: These are also common symptoms of heat exhaustion and can be a sign that you want to break and cool down.

If you experience any of these symptoms, it’s important to take a break from physical activity and rest in a cool, shaded area. Drink plenty of water or an electrolyte drink and try to cool down your body by taking a cool shower or bath or using a cold compress

7. Know the signs of heat-related illness

Heat-related illnesses occur when the body’s internal temperature rises to dangerous levels due to prolonged exposure to high temperatures, typically combined with dehydration. The signs of heat-related illness can vary depending on the severity of the condition, but some common symptoms include:

1. Heat cramps: Painful muscle cramps or spasms in the arms, legs, or abdomen.
2. Heat exhaustion: Heavy sweating, weakness, fatigue, dizziness, headache, nausea or vomiting, and fainting.
3. Heatstroke: It’s a medical emergency and requires immediate action. Symptoms include a high body temperature (above 103 degrees Fahrenheit), rapid heartbeat, rapid breathing, confusion, seizures, and loss of consciousness.

It’s necessary to take steps to prevent heat-related illness by staying hydrated, avoiding prolonged exposure to high temperatures, wearing appropriate clothing, and taking regular breaks in a cool place if you must be outside in the heat. If you or someone around you is experiencing symptoms of a heat-related illness, seek medical attention immediately.

What actions should be taken if someone shows the signs of heat waves in summer

 If you or someone around you is experiencing signs of a heat-related illness, it’s important to take immediate action to prevent the condition from worsening. Here are some steps you can take:

• Move to a cooler place: If you’re outdoors, move to a shaded area or an air-conditioned building.
• Rest: Sit down and rest in a cool place, and try to relax your muscles.
• Hydrate: Drink cool water or a sports drink that contains electrolytes to help replenish the fluids and salts you may have lost through sweating.
• Cool the body: Use cool water or a cool, damp cloth to help lower the body temperature.
• Seek medical attention: If symptoms do not improve within a few minutes or if you or someone around you is experiencing signs of heatstroke, such as confusion, seizures, or loss of consciousness, call emergency services or seek medical attention immediately.

According to WHO : “The magnitude of human costs from heatwaves can be reduced if adequate emergency prevention, preparedness, response and recovery measures are implemented in a sustainable and timely manner.”

FAQs

Does heat wave dangerous / life threatening?

Yes, heat waves can be dangerous and even life-threatening, especially for vulnerable populations such as the elderly, young children, pregnant women, and those with preexisting medical conditions. When the body is unable to cool itself down through sweating and other cooling mechanisms, the internal body temperature can rise rapidly, leading to heat exhaustion, heatstroke, and other heat-related illnesses.

Heat fatigue is a milder type of intensity sickness and can incorporate side effects like weighty perspiring, shortcomings, discombobulation, queasiness, and cerebral pain. Whenever left untreated, heat depletion can advance to warm stroke, which is a health-related crisis. Side effects of intense stroke can incorporate high internal heat levels, disarray, seizures, and loss of awareness.

What are the recovery chances from heat waves in summer?

The chances of recovery from a heat-related illness during a heat wave depend on the severity of the illness and how quickly it is diagnosed and treated. Mild heat-related illnesses, such as heat cramps and heat exhaustion, can often be treated effectively with rest, hydration, and cooling measures such as moving to a cooler place and using cool compresses.

However, if heat exhaustion or heatstroke is not treated promptly, it can lead to more serious complications, such as organ damage and even death. In severe cases, hospitalization may be necessary to provide more advanced treatment such as intravenous fluids and electrolytes, as well as other supportive measures.