As global temperatures continue to rise, heat waves are becoming more frequent, intense, and deadly. These extreme heat events can lead to serious health risks such as dehydration, heat exhaustion, and heatstroke. Whether you're living in a hot climate or facing sudden temperature spikes, it's essential to protect yourself.
In this blog, we’ll explore 5 effective and practical ways to safeguard your health during a heat wave.
1. Maintain Hydration as Your First Line of Protection
Why it's important:
Sweating causes your body to lose water more quickly during a heat wave. Dehydration can occur rapidly, resulting in exhaustion, lightheadedness, and in extreme situations, heatstroke.
Advice for maintaining hydration:
Even if you're not thirsty, drink water every 20 to 30 minutes.
Avoid alcoholic and caffeinated drinks as these can cause dehydration.
Consume foods high in water, such as lettuce, oranges, watermelon, and cucumbers.
Always keep a reusable water bottle with you.
Pro Tip: To replenish lost electrolytes, add a pinch of salt and a small amount of sugar (prepared ORS) if you perspire a lot.
2. Wear Light-Colored, Loose, and Lightweight Clothing to Look Smart
Why it's important:
Wearing appropriate clothing can help you stay cool and avoid trapping heat near your skin.
Tips for dressing:
Dress in moisture-wicking materials, cotton, or linen.
Because they reflect sunshine, wear light-colored clothing (white, beige, pastels).
When you're outside, use umbrellas that filter UV rays or hats with wide brims.
Steer clear of dark and synthetic textiles, as they retain heat.
3. Steer clear of the outdoors during busy times.
Why it's important:
Between 11 AM and 4 PM, the sun is at its most intense. You have a higher risk of contracting heat-related ailments if you spend these hours outside.
Astute scheduling advice:
Postpone walks, errands, and workouts until the early morning or evening.
If you have to walk outside, look for paths with shade or take frequent breaks.
To prevent UV damage, use sunscreen with an SPF of 30 or higher.
Helpful apps: Check for heatwave warnings using weather apps or Indian Meteorological Department (IMD) notifications.
4. Establish a Cool Indoor Environment
Why it's important:
If you're not careful, temperatures can rise even indoors. Your core body temperature can be maintained by keeping your house cool.
Cooling your area:
When it's hot outside, keep shades, blinds, or drapes closed.
For a quick do-it-yourself air cooler, use fans and a dish of ice or cold water.
Turn off any electrical devices that aren't needed to cut down on indoor heat.
Use air conditioning if it's accessible, or spend a few hours in public spaces with air conditioning, such as libraries or shopping centers.
Emergency advice: Look for government-provided relief shelters or travel to a community cooling center if your house becomes too hot.
5. Identify the Symptoms of Heat-Related Illness Early
Why it's important:
Being aware of the signs can save lives. Early detection stops issues from getting worse and enables prompt care.
Severe perspiration and cramping muscles nausea, lightheadedness, and weakness fainting, disorientation, or a fast heartbeat excessively high body temperature (more than 39.4°C or 103°F) How to proceed: Transfer the individual to a cool or shaded spot. Give them ORS or water to drink. Use ice packs, damp cloths, or a bath to cool the body. Get medical attention right once if your symptoms worsen.Signs to look out for: