As India faces more heatwave days from April to June, it’s essential to be aware of the dangers. Heatwaves can make you very sick. They can cause minor problems like dehydration (losing too much water from your body) or major issues like heatstroke, which can be deadly.
Simple Tips to Protect Yourself from Heatwave
1. Drink Plenty of Fluids
Be sure to drink plenty of water all day long. This helps to stop dehydration. You can also drink drinks with electrolytes like sports drinks or coconut water. These help replace salts lost from sweating. Try not to drink too much coffee or alcohol because they can make you lose more water.
2. Look for Shade
Try to stay indoors or in the shade, especially from 10 AM to 4 PM when the sun is strongest. If you must go outdoors, seek out a shaded area. Choose clothing that is lightweight and breathable.
3. Wear Sun Protection
Always wear a hat with a wide brim, sunglasses, and sunscreen with high SPF. This protects your skin from the sun’s harmful rays and helps prevent heat-related sickness.
4. Keep Your Home Cool
Keep your home cool with fans or air conditioning. During the hottest part of the day, close your curtains to keep out the sun.
5. Take Cool Showers
Taking a cool shower can reduce your body heat and is an effective method to cool off fast.
6. Watch Over Those Who Need Extra Care
Keep a close eye on older people, kids, and those with health issues. Make sure they are cool and drinking enough water.
7. Do not leave anyone in a parked car.
Cars can get very hot inside, even if it’s not that hot outside. Do not leave kids, pets, or anyone else inside a parked car.
8. Know the Signs of Heat Problems
Learn the signs of heat exhaustion and heatstroke. These include a lot of sweating, feeling dizzy, nausea, fast heartbeat, confusion, and fainting. If you or someone else has these signs, get medical help right away.
Eating Right to Stay Cool
Hydration and Nutrition
Eating the right foods and drinks is very important when it’s hot.
- Water: Drink lots of water.
- Electrolyte-rich beverages: These are great for keeping the salt balance in your body right.
- Fruits and vegetables: Eat fruits and veggies like watermelon, cucumber, and oranges. They add water and nutrients to your body.
- Light snacks: Have light snacks like yogurt or smoothies.
- Herbal teas: Herbal teas can help keep you cool. Avoid too much caffeine.
What to Avoid
Don’t eat heavy or greasy foods. They make it harder for your body to stay cool. Enjoy frozen treats like ice pops to stay cool and hydrated.
Staying Safe Without Air Conditioning
If you don’t have air conditioning:
- Find public places like libraries or malls that are cool.
- Use fans wisely. They can help, but they don’t cool the air, so don’t rely on them during very high heat.
- Keep your blinds closed during the day to keep the sun out.
Caring for Children in the Heat
Children are at higher risk during a heatwave. Make sure they drink water regularly, wear light-colored clothes, and have plenty of rest times. Cool them down with water activities but always watch them around water.
If you or someone else shows signs of heat illness like not peeing, headache, feeling very tired, or breathing fast, call a doctor right away.
As the heatwave continues, staying informed and prepared is key. By following these simple tips, you can protect yourself and your loved ones from the dangers of extreme heat. Stay cool, stay hydrated, and stay safe.
