A harsh heatwave is upon us and exposes each one of us to health complications as a result. However, if we can avoid a few mistakes and be mindful of simple measures, we can avoid heat stroke and exhaustion. The elderly, infants and individuals with chronic medical conditions are particularly susceptible to heat-related illnesses due to their impaired thermoregulation. These groups may not perceive or respond to heat stress effectively. Give up diuretic beverages: One of the primary reasons for a heat stroke is inadequate hydration. Instead of consuming sufficient water, many of us opt for diuretic beverages like coffee, tea, soda and alcohol, which exacerbate dehydration. Proper hydration is crucial for maintaining the body’s ability to regulate temperature and prevent conditions such as heat exhaustion and heat stroke. Dehydration can impair cognitive and physical function. Apart from water, make sure you have electrolyte-replenishing fluids. Have a glass of water before heading out, so that you don’t dehydrate easily. Avoid alcohol as it would dehydrate you much faster. If at all you drink alcohol, keep a glass of water next to you. Preserve food properly: Another critical issue is improper food preservation. High temperatures accelerate the growth of bacteria, spoiling the food faster and increasing the risk of foodborne illnesses. To prevent this, it is essential to maintain proper food storage temperatures, keeping refrigerators below 40°F (4°C) and freezers at 0°F (-18°C). Perishable foods should not be left out for extended periods, beyond an hour to be precise, and leftovers should be promptly refrigerated. Otherwise, you can get food poisoning, characterised by mild gastrointestinal distress to severe systemic infections. Choose the right clothing: Inappropriate clothing choices contribute to the risk of heat-related illnesses. Wearing heavy, non-breathable fabrics can hinder the body’s natural cooling mechanisms, such as sweating and evaporation. Wear lightweight, loose-fitting and light-coloured clothing made from breathable materials like cotton that enable heat dissipation. Acclimatise yourself to temperature shifts: The sudden transition between a hot outdoor environment and cold air-conditioned spaces is another common mistake. Rapid changes in temperature can cause thermal stress, leading to respiratory issues, muscle cramps and cardiovascular stress. After being outdoors, one should enter an air-conditioned space slowly, allowing the body to adjust gradually. Similarly, go to a shaded area before stepping outdoors to condition your body. The body starts to sweat sooner at a lower body temperature and at a greater rate. Also, blood flow to the skin improves, which has the effect of cooling you down. Your thirst increases, so you're less likely to get dehydrated. Do not overexert yourself: Overexertion during peak heat periods is another mistake that can lead to serious health issues. Engaging in strenuous physical activities when temperatures are highest can result in heat exhaustion or heat stroke. It is advisable to schedule physical activities for cooler parts of the day, such as early morning or late evening, and to take frequent breaks in shaded or air-conditioned areas. Do not drink ice-cold water: Finally, the misuse of cooling methods can be detrimental. Drinking ice-cold water or taking very cold showers might seem refreshing but they can cause constriction of blood vessels and lead to thermal shock. A better approach is to use tepid water for showers and gradually cool the body. Applying cool, damp cloths to the skin and using fans can help reduce body temperature safely and effectively.
