Scientists stated that the start of 2024 was the hottest period on record. Data from the Copernicus Climate Change shows that January 2024 was the hottest January globally, compared to records going back to 1850. The average global temperature increased by 1.6°C. Each month keeps getting hotter, leading to the increased risk of a heat wave. Not only are they damaging to the environment, they can also affect your personal health. To remain safe, it’s important to know how reduce the risk of heat stress and heat stroke.
1. Hydrate
One of the biggest stressors during a heat wave is dehydration. Ensure you’re hydrated when you start your day. If you go to school or work without having enough water, you’ll be operating on a deficit and will feel thirsty all day even when you have water. Dehydration leads to heat exhaustion. According to the US Centre for Disease Control, if you’re working outdoors, you need to take at least one glass of water every 20 minutes. Drinking small amounts more frequently is better than taking a lot of water once in a while. However, if that’s the only way you can access water, ensure you take water. 7 Tricks For Keeping Yourself Hydrated Every Day
Hydrate after a hard day’s work to also reduce the risk of kidney stones. Avoid energy drinks, caffeine, sugary soft drinks, and alcohol. Mistakes To Avoid When You Are Dehydrated
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2. How to dress
To dress safely during a heat wave, it’s important to ensure you wear absorbent materials. Avoid synthetic fibres like nylon and polyester. Opt for cotton, silk, linen, or absorbent polyblends. You should also wear clothes that keep you cool and don’t trap heat like linens, jerseys, and sportswear. Wear loose-fitting clothes to let the breeze cool your skin.
Wear anti-chafe underwear like spanks or biker shorts. Wear an absorbent tight fabric that doesn’t feel like adding an extra layer. Use undies made of natural fibres to avoid developing thrush. There are also products you can use to prevent friction between the thighs, like a thigh antiperspirant.
3. Stand in the shade
Prolonged exposure to direct sunlight can harm you. It increases the risk of heat stroke, heat exhaustion, melanoma, and sunburn. When standing outside, ensure you’re under a protective covering. If you can’t find a shade wear a sun visor, sunglasses and make sure your skin is properly protected by wearing something tightknit and sunscreen to reduce sun damage. Make sure you also take breaks to stand in the shade and not work all day in the sun.
4. Don’t work too much in the sun
It’s important to avoid strenuous activity when the sun is at its highest between noon and 3 pm. The sun emits light on different wavelengths. These rays are UVA, UVB, and UVC. UVA rays are the most common and don’t cause a lot of damage. UVB have more intense radiation but are not as common. UVC rays cause the most damage but the ozone layer blocks them.
Too much exposure to UV rays darkens the skin because it penetrates to the inner skin, causing sunburn. The cellular damage can also lead to the death of skin cells (peeling skin), or melanoma. This happens when the cells that create melanin form a clump which turns into a mole which can become cancerous. Too much sun exposure can also lead to premature ageing, a weaker immune system, and eye damage such as lower vision and cataracts.
5. How to work in the sun
If you have to work in the sun, in addition to wearing sunscreen, a visor, and sunglasses, you should also put a cool cloth on your head, neck, face, and limbs. Use an umbrella where possible and take breaks from the sun. Keep cool water on you all the time. If you feel faint, dizzy, are getting a headache or blurry vision, get out of the sun immediately. These are the signs of heat stroke. See a doctor as soon as possible.
6. Eat well
During a heat wave, it’s better to avoid proteins. Foods rich in nutrients and water content are better for you. Eat berries, watermelon, oranges, pineapples and apples. Veggies like cucumbers, tomatoes, leafy greens, carrots, and bell peppers are full of nutrients and a high water content. Soups and stews are also a good option. If you like spicy food, adding chillis can help you cool down. Your nervous system will recognise the temperature spike from the chillis and trigger eccrine glands which are sweat glands. This helps you sweat more which cools you down.
Avoid proteins like meat during a heat wave. This is because they require more digestive power and this creates heat in a process known as thermogenesis. This raises your core body temperature. Another habit that can do this is eating ice cream. If you gobble down an ice cream in the middle of a hot day, the sudden cold shock will make your body compensate to raise your core temperature which can leave you feeling heated. Sugary ice creams also make you thirsty. Avoid diuretics-foods that make you lose water content. This includes foods like asparagus, alcohol, or coffee.
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7. Sun protection for children
Use sunscreen on your kids. Get brands that have blockers like titanium oxide or zinc oxide that are gentle enough for the nose, cheeks, tips of the ears, and shoulders. Kids should wear sunscreen at least 15 minutes before going outside. Apply it on their scalp if they have a shaved head. Babies under six months shouldn’t be exposed to direct sunlight. When going swimming, kids should wear tightly woven swimming costumes. When playing in the sun all day, sunscreen should be applied every two hours.
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8. Don’t stay too long in a parked car
If you drive a lot for work and need to park your car, try not to sit in it for too long if you’re parked in the sun. Always try to park it in the shade, and keep the air conditioning on where possible. If you stay in a hot car for too long you run the risk of hyperthermia and dehydration. Hyperthermia is when your body can’t keep itself cool. Your body is simply overheating. When your body fails to regulate body temperature and leaves you too hot, it can lead to dizziness, headaches, nausea, cramps, and fluid buildup in your ankles. This is different from a fever because it’s the body reacting to the environment, rather than an infection.
9. Keep your home cool
Try to keep your house cool by using blackout curtains or blinds. When constructing your house, you can also install UV-protected window panes. Add an awning or a shade if you have an outdoor area where people frequently sit. Stay in a house with proper roofing materials that reflect heat and sunlight. Install cooling devices such as air conditioners, and heat pumps (remove hot air through a duct). Running your ceiling fan counterclockwise also helps remove hot air from ground level.
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10. How to shower during a heat wave
Don’t have an ice bath. Extreme cold showers trick your body into thinking that it doesn’t need to sweat which is the body’s most effective cooling mechanism. Cold water also reduces blood flow to the skin. This prevents it from cooling further. Cold showers make it harder for the body to stabilise the core temperature. It’s best to have cool or lukewarm.
Get dressed in a cooler room. Don’t rub your body too forcefully when drying it. Friction increases body heat and can make you uncomfortable. Ensure you dry your skin thoroughly but gently.
Also consider sleeping naked. Lifestyle: 8 Benefits Of Sleeping Naked
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