Beat the Heat: Essential Tips to Prevent Heatstroke

The World Health Organization (WHO) has identified extreme heat as a major cause of weather-related deaths worldwide, with approximately 489,000 people dying annually due to severe heat. In response, the WHO has issued crucial guidelines to help people stay safe during summer. Here’s what you need to know to protect yourself and your loved ones.

Understanding the Dangers of Extreme Heat

During intense heat, the human body works hard to maintain a stable internal temperature. This can lead to dehydration, reduced kidney function, and added strain on the heart. Heatstroke can strike suddenly, with severe consequences, often within hours or a few days of a heatwave starting.

Key Preventive Measures

1. Stay Indoors During Peak Heat

• Avoid going outside during the hottest parts of the day (usually between 11 AM and 4 PM).
• Keep living spaces cool by using curtains or blinds to block direct sunlight.
• Open windows and ventilators at night to allow air circulation.

2. Use Cooling Appliances Wisely

• Fans and air conditioners can provide significant relief.
• Set air conditioners to 27°C for optimal efficiency and comfort.
• Spending even a few hours in a cool environment can significantly reduce heat-related risks.

3. Stay Hydrated

• Drink water regularly, even if you don’t feel thirsty.
• Aim to drink a glass of water every hour.
• Consume at least 2-3 liters of water daily.
• Avoid beverages that contribute to dehydration, such as alcohol, carbonated drinks, and sugary beverages.

4. Adopt a Light Eating Schedule

• Eat small, light meals at regular intervals to help your body cope with the heat.

5. Cool Your Body

• Take cold showers or baths to lower your body temperature.

6. Dress Appropriately

• Wear loose, lightweight, and light-colored cotton clothing that allows air to pass through.
• Use wide-brimmed hats and sunglasses for additional protection when outdoors.

7. Check on Vulnerable Individuals

• Keep an eye on family members, friends, and neighbors, especially the elderly, those living alone, or people with chronic illnesses who are more susceptible to heat-related illnesses.

Final Thoughts

Extreme heat is a serious threat, but with awareness and proactive measures, its effects can be minimized. By following these guidelines, you can stay safe, healthy, and comfortable during the hot summer months.

Take care of yourself, because no one can do it better than you.