How to Survive the Heat Wave This Summer? 8 Essential Tips!

Nearly everyone has experienced the brutal warmth of the heatwave due to the abrupt change in the weather. The winter's cool days are long gone, and now that summer is officially here, it's the ideal time to start making plans. It can be difficult to navigate the heatwave, though. It can at times be difficult due to perspiring skin and constant fatigue, particularly for those who spend their entire day outside.

The key to surviving heatwaves and summer in general is to drink as much water as you can. Make sure you are drinking eight to ten glasses of water a day, or more if you can. The water in your system will help you stay cool throughout the hot day, enhance digestion, and maintain the glow on your skin. It's also a great idea to incorporate electrolyte drinks into your summer routine, as they will help you replace all the fluids you lose through perspiration. Including nourishing drinks in your daily routine can help you avoid heat exhaustion.

The body's capacity to regulate its internal temperature is compromised by temperature extremes, which has the greatest direct impact on health. Many illnesses, such as heat cramps, heat exhaustion, heatstroke, and hyperthermia (overheating of the body) from extreme heat events, can be brought on by a loss of internal temperature control.

Therefore, it is best to avoid the radiating heat as much as possible by staying inside or in shaded areas. When you do go outside, remember to grab an umbrella so that you can protect yourself from the heat wave. You can avoid getting sunburned and shield yourself from UV radiation by avoiding direct sunlight.

Here are a few strategies to keep yourself and your loved ones safe and comfortable during this annoying heatwave, from protecting yourself from the sun to avoiding dehydration!

Adverse Effects of Heat Waves

Heat waves are linked to higher rates of disease and death. It has a substantial negative influence on ecosystems and human health, particularly on those who are vulnerable. As evidenced by the excess deaths during the European heatwave of 2003 and the Central European and Russian heatwave of 2010, a heatwave event can be significant and often devastating.

On extremely hot days, one may experience heat exhaustion, dehydration, and in the worst situations, heatstroke. If a person can cool down in 30 minutes or less, heat exhaustion is usually not a serious condition. However, medical attention must be given as soon as possible if heat stroke develops. The elderly, children, and those with long-term medical conditions such as diabetes and heart problems are more susceptible to heatstroke and exhaustion.

Signs of heat exhaustion:

• Muscle weakness & cramps
• Nausea
• Vomiting
• Dizziness
• Rapid & weak pulse
• Cold clammy skin
• Excessive sweating
• Signs of heat stroke:
• Altered mental state
• Rapid pulse
• Red, warm, & dry skin
• Headache
• Nausea
• Vomiting
• Disorientation

8 Essential Tips to Survive the Heat Wave This Summer

Following are the tips:

• Keep Yourself Hydrated: To avoid becoming dehydrated, drink plenty of fluids throughout the day. Vegetable and fruit juices as well as water are great options. If it's really hot outside, think about rehydrating with sports drinks or homemade substitutes like buttermilk, lassi, or rice water.
• Hydration & Exercise: Drink 17 to 20 ounces of fluid two to three hours before, and eight ounces right before working out. Seven to ten ounces every 20 minutes is the goal when exercising. Within 30 minutes of finishing your workout, rehydrate with 8 ounces.
• Choose Lighter Meals: To stay hydrated and cool, select foods that are high in water content, such as lettuce, strawberries, oranges, and cucumbers.
• Avoid Consuming Dehydrating Things: Avoid alcohol and caffeine-containing beverages as they can aggravate heat exhaustion and fluid loss.
• Safety Advice: Because parked cars can quickly become extremely hot, it is never advisable to leave young children, the elderly, or pets alone in the parked cars. Look for areas with air conditioning, take cold showers, and wear light, breathable clothing to minimize the effect of heat waves on your body.
• Know the Signs of Dehydration: Keep an eye out for symptoms of dehydration, such as headaches, dizziness, and dry mouth. If you experience any of these, get help right away.
• Keep Cooling Aids with You While You are Outside: When you're outside, have a cooling spray close at hand. A cooler interior atmosphere can also be maintained by drawing curtains or closing blinds throughout the hottest part of the day.
• Help Vulnerable Categories: Keep a close eye on those who are most vulnerable to heat-related illnesses, such as senior citizens, kids, people with health issues, and pets.

Also, read: 5 Common Health Issues in Winter and How to avoid them

Conclusion

Make a few adjustments to your summertime plans to reduce the risk of heat waves, which can pose a serious threat to your health. Move the celebration inside, to a cool location such as your house or a public area, and make sure you drink lots of water. Steer clear of physically demanding activities and choose shade, UPF clothing, and sunscreen for sun protection. Remind yourself to visit loved ones who might require additional assistance, particularly those who are ill or elderly.

You can combat the heat wave and protect your health and wellbeing by heeding these easy-to-follow but highly effective tips. Remember! The secret to enjoying the summer season safely is to stay cool and hydrated.

FAQs

Q1: What are some strategies for surviving a heat wave?

A: Consume cold food and beverages, stay away from hot beverages, alcohol, and caffeine, and take a cold shower or splash some cool water on your skin or clothing. Maintain a cool living environment. When the outside temperature drops at night, open the windows. Keep them closed during the hotter part of the day. Keep your area air conditioned.

Q2: Who is susceptible to heat waves?

A: Older adults and children, as well as those with chronic illnesses who take daily medications, are more vulnerable to complications and death during a heatwave.

Q3: When is the hottest part of the day, and why?

A: Approximately 3 p.m. is the hottest time of day. As long as more heat is entering the earth than is leaving it, heat will continue to build up after noon, when the sun is brightest.

Q4: What is the time duration of maximum skin tanning?

A: From 10:00 a.m. to 4 p.m. is the time duration of maximum skin tanning. Avoid moving out during these hours. Use high SPF sunscreen when you have to move out in these hours.