Summer has come to stay. One cannot
avoid the sun’s fury. The best would be to adopt strategies to cope
with the effect of heat and humidity.The following tips for lifestyle modification will go along way to protect one from heat -related illness
1. Ensure adequate fluid intake. Do not wait till you feel thirsty to
drink water because by then you’d already be low in fluids. The best
fluid is water. Water is the king of liquids. Small, frequent sips of
water are more effective than drinking a copious amount of water at one
time.Alcoholic beverages, coffee or tea are not the
right substitutes for water. It is also advisable to take fresh fruit
juices. If your physical activity is more, increase your fluid intake.
2.Salt is lost from the body when one sweats. Do
not take salt tablets unless prescribed by the doctor. The salt in your
food is sufficient replacement for what you lose through sweating.
3. Wear light coloured and loose fitting clothes preferably of cotton.
- If possible stay in a room with an air
conditioner. Electric fans do not cool the air, but they help evaporate
sweat, which cools the body. Have a cool shower bath or a sponge bath
when the temperature is high. Keep the windows open at night. Create
cross ventilation by opening windows on two sides of the building. Close and cover windows that are exposed to
direct sunlight. Keep curtains or blinds drawn during the hottest part
of the day. Stay indoors as much as possible especially, if the
temperature and humidity are high.
5. Schedule outdoor activities carefully. Plan changes in your daily
activities so that you avoid strenuous work during the warmest part of
the day. Avoid the sun during the hottest hours especially, around noon
and early afternoon. Wear sunglasses with U-V protection to protect
your eyes. To avoid sunburns apply a sun screen at least 30 minutes
before you go out. Use an umbrella to protect yourself from direct
exposure to the sun.
- Avoid visiting overcrowded places which are not
well ventilated. Never leave anyone especially children and elderly
people and pets in a closed, parked vehicle in the sun. Wear a
wide-brimmed hat to protect the face, ears, and neck while travelling.
Although anyone at any time can suffer from
heat-related illness like cramps, exhaustion and heat stroke, some are
at a greater risk than others: Infants and children below four years of age;
People aged 65 years or above;Those
who are physically ill, especially with heart disease or high blood
pressure; Those who are on medications like diuretics, sedatives and
tranquillisers which interfere with the process of sweating. Prevention
is better then cure and if one has to brave the heat and cool the
summer the best would be to follow the above to the letter and make the
unpleasant summer