How to survive extreme heat?

Hot weather not only causes discomfort but also poses a health risk. How should one behave to protect what is most precious, and what fundamental truths should be adopted to avoid overheating the body?

People in risk groups need to be especially careful, but even those whose condition does not raise concerns should not let their guard down. By following simple recommendations, one can maintain their health and fully enjoy the weather even in conditions of abnormal heat.

Who is in the risk group?

Children and the elderly, people suffering from cardiovascular diseases and metabolic disorders (thyroid diseases, diabetes mellitus, obesity, etc.) are in the risk group. Prolonged exposure to the hot summer sun can provoke exacerbation of ischemic heart disease and arterial hypertension.

For those suffering from arterial hypertension, it is very important to monitor blood pressure levels during heat. It is good if a person can feel the change in pressure themselves, but it is better to have a tonometer with them. The greatest danger is the variability of blood pressure. If you suffer from chronic diseases, then have all the necessary medications with you and take them according to your doctor's recommendations.

During heat, blood vessels dilate, pulse and breathing quicken. Blood pressure often decreases, but the main mechanism of the body's thermoregulation remains sweating, which significantly increases with overheating. On a hot day, fluid loss with moderate physical exertion outdoors ranges from 2 to 6 liters, which can lead to dehydration.

How to properly maintain fluid balance in the body?

On hot days, it is important to drink plenty of fluids. When you go out, do not forget to take a bottle of water with you. It is best to consume the main volume (up to two liters of fluid in various forms) in the morning or evening hours so that the body can store moisture. It is not recommended to consume alcohol, beer, or carbonated drinks, which not only do not quench thirst but also slow down metabolic processes in the body. Water should not be cold, as in hot weather the risk of developing tonsillitis and acute respiratory infection increases. Kefir, drinking yogurt, green tea (unsweetened), fruit drinks, and dried fruit compote are good at quenching thirst.

When drinking water, do not drink more than one glass at a time. It is better to take small sips without rushing. Exclude fatty, fried, and sweet foods from your diet. The menu should include light food – vegetables, fruits, boiled or stewed fish, chicken, cold soups, and okroshka. Remember hygiene rules – thoroughly wash vegetables and fruits with running water.

What to do during heatstroke or sunstroke?

Special attention should be paid to children in hot weather. A child's body is particularly sensitive to increased ambient temperature. Symptoms of overheating include skin redness, elevated temperature, lethargy, nausea, causeless tantrums, rapid breathing with shortness of breath, convulsions, and even fainting.

At the first signs of these symptoms, remove the child's clothing, lay them down, wipe their entire body with a wet wipe or a cloth soaked in water, and be sure to give them fluids every 5-10 minutes. If consciousness is lost, call an ambulance immediately. Infants should not be exposed to the sun.

All the symptoms listed above are also applicable to heatstroke or sunstroke in adults. In case of overheating, the victim should be moved to a cool place and a cold compress should be applied to their head. If they are conscious, give them plenty of fluids; if not, try to revive them with ammonia solution and wait for the ambulance crew to arrive.

When is a draft a friend, and when is it not?

People often try to get closer to air conditioners when they come inside from the hot street to cool down. This should be avoided. Do not stay directly in the airflow of a fan or air conditioner! At home, before going to bed, it is better to create a draft for about 20 minutes, and leave only one window open at night. Most summer colds start because of drafts.

Do not take a cold shower unless it is a usual procedure for you. It is better to shower more often and rinse your face, neck, and hands with water that is not hot, but also not cold.

The main source of hot air entering a room is windows. During the day, it is recommended to keep them closed and covered with light-colored curtains so that direct sunlight and heated air do not enter the room. It is better to open windows at night when the air temperature drops.

How to dress best?

On hot days, wear light, loose clothing made of natural light-colored fabrics, and be sure to wear light headwear. Protect your eyes from bright sunlight with sunglasses. Those who have a large number of moles on their body should reduce their time in the sun.

What else do we do wrong?

When the ambient temperature rises to 25 – 30 °C, with high humidity and prolonged exposure to the sun, heat dissipation is difficult, leading to overheating of the body. We contribute to this ourselves if:
– we wear dark-colored synthetic or excessively warm clothing in the heat;
– we neglect headwear;
– we allow excessive physical exertion or disregard fluid intake;
– on days with high air temperatures (above 28 °C) during peak solar activity (from 11 am to 5 pm), we go outside without special need.

Conclusion.

If you carefully monitor your condition, consume the required amount of fluid, and dress according to the weather, the risk of endangering yourself and spoiling a pleasant day will decrease tenfold.