Excessive heat during the summer can significantly impact our physical and mental health. In tropical countries like Bangladesh, staying healthy in such intense weather becomes a major challenge. Heatwaves often lead to health issues such as headaches, fatigue, dehydration, and skin problems. During this time, many regions experience severe heat, making it crucial to adopt strategies to remain healthy. Experts suggest several practical tips to stay safe in extreme heat. Let’s explore these in detail.
Risks Associated with Extreme Heat
1. Dehydration
Dehydration is a serious risk during extreme heat as sweating reduces the body’s essential water and salt levels. This condition can cause weakness, especially in children, the elderly, and the sick. Drinking plenty of water, staying in cool environments, and consuming oral saline can help prevent dehydration. Building healthy hydration habits is essential to avoid this risk.
2. Heatstroke
Heatstroke poses a life-threatening risk when the body temperature rises abnormally due to high heat, physical exertion, and dehydration. Symptoms include severe headaches, nausea, thirst, and confusion. Without immediate medical attention, heatstroke can lead to severe complications.
3. Skin Problems
Excessive sweating during extreme heat increases the risk of rashes, allergies, and infections. Overexposure to UV rays can cause sunburn, premature aging, and even skin cancer. Using sunscreen, drinking enough water, and proper skincare can help protect the skin during this time.
4. Headache and Dizziness
Heat often triggers headaches and dizziness, commonly caused by dehydration and overexposure to sunlight. These symptoms can reduce concentration and disrupt daily activities, emphasizing the need for proper hydration and ventilation.
5. Fatigue
Extreme fatigue is another critical health risk during hot weather. Difficulty in regulating body temperature can result in dehydration, headaches, and disturbed sleep, impacting both physical and mental well-being.
Practical Tips to Beat the Heat
1. Stay Hydrated
Drink at least 8-10 glasses of water daily to regulate body temperature and prevent dehydration. Include hydrating foods like watermelon and cucumbers in your diet. Regular hydration keeps you refreshed and energized.
2. Eat Healthy
Consume fresh fruits, vegetables, yogurt, and natural drinks like lemonade to stay cool. Avoid heavy, oily, and spicy foods that can make you feel lethargic. Light meals enhance digestion and overall well-being during the heat.
3. Wear Light Clothing
Opt for breathable fabrics like cotton and linen that absorb sweat and keep you cool. Choose light-colored clothes as they reflect heat better than darker ones.
4. Use Umbrellas and Sunscreen
Protect yourself from direct sunlight by using umbrellas and sunscreen with SPF 30 or higher. Reapply sunscreen every two hours to prevent sunburn and skin damage.
5. Avoid Going Out During Peak Hours
The sun is usually strongest between 12 PM and 3 PM. Try to schedule outdoor activities early in the morning or late in the evening to avoid excessive heat exposure.
6. Use Wet Towels to Stay Cool
Applying a damp towel to your face, neck, or hands can lower your body temperature, offering instant relief from the heat.
7. Eat More Green Vegetables
Leafy greens like spinach, kale, and broccoli are rich in nutrients and help regulate body temperature while boosting hydration.
8. Include Sour Fruits in Your Diet
Fruits like lemons, green mangoes, and starfruits contain Vitamin C and antioxidants that help manage body temperature and improve digestion.
9. Take Regular Showers
A daily shower, or two during very hot days, can cool you down. Avoid showering immediately after coming indoors to prevent sudden temperature changes.
10. Maintain a Balanced Lifestyle
Adopt healthy practices such as drinking water frequently, wearing breathable clothes, and eating fresh produce. Exercise during cooler parts of the day and use fans or air conditioning to keep your surroundings cool.
Conclusion
By following these simple yet effective steps, you can stay healthy and avoid heat-related health issues during the summer. Proper hydration, balanced meals, light clothing, and sun protection are essential for combating extreme heat. Staying alert and adapting to changing temperatures ensures a healthy and comfortable summer season.
