Beat the heat: Experts share tips to safeguard yourself in sweltering conditions

Dr Bikky Chaurasia, Consultant Internal Medicine, Kokilaben Dhirubhai Ambani Hospital Mumbai told indianexpress.com, “A heatwave is a prolonged period of excessively hot weather, typically accompanied by high humidity. It is characterised by temperatures significantly above the average for a particular region or time of year”.

He added that in some countries, the definition of a heatwave takes into account the heat index, which considers both temperature and humidity or extreme percentile values of temperatures. “For plains, a heatwave is typically considered when the maximum temperature at a particular location reaches 40 degrees Celsius or higher, while for hilly regions, it is 30 degrees Celsius or higher,” he said.

If the departure from the normal average temperature during a heatwave is between 4.50 and 6.40 degrees Celsius, it is classified as a heatwave. If the departure exceeds 6.40 degrees Celsius, it is considered a severe heatwave.

How can a heatwave impact us?

Heatwaves can be dangerous and potentially life-threatening, particularly for vulnerable individuals such as the elderly, young children, and those with pre-existing health conditions. “The health impacts of heatwaves primarily involve dehydration, heat cramps, heat exhaustion, and heatstroke,” said Dr Chaurasia.

The signs and symptoms associated with these conditions, shared by Dr Chaurasia, are as follows:

• Heat cramps are characterised by swelling and fainting, usually accompanied by fever below 39 degrees Celsius (102 degrees Fahrenheit).
• Heat exhaustion is marked by fatigue, weakness, dizziness, headache, nausea, vomiting, muscle cramps, and excessive sweating.
• Heatstroke is a severe condition where the body temperature rises to 40 degrees Celsius (104 degrees Fahrenheit) or higher, accompanied by delirium, seizures, or even coma. Heatstroke is potentially fatal and can lead to death.

“It’s important to note that extreme temperatures can worsen existing cardiovascular, lung diseases, diabetes, and skin-related disorders,” warned Dr Chaurasia.

The health impacts of heat waves primarily involve dehydration, heat cramps, heat exhaustion, and heatstroke. (Pic source: AP)

Tips to take care during a heatwave

Dr Divya Gopal, Consultant, Internal Medicine, Sir H N Reliance Foundation Hospital, shared tips that can protect you against heatwaves.

• Drink extra fluids: To prevent dehydration, drink plenty of water, fruit juice, or vegetable juice per day. Because heat-related illness can also result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity. Use ORS, homemade drinks like lassi, rice water, lemon water, buttermilk, etc. which helps to rehydrate the body.
• Have lighter meals: When it is hot, food with high water content like fruits (strawberries/oranges), cucumber, and lettuce will help you stay hydrated and cool.
• Guidelines when exercising: A general recommendation for those doing moderate to high-intensity exercise is to drink 17 to 20 ounces of fluid two to three hours before exercise, and consider adding another eight ounces of water or sports drink right before exercise. During exercise, you should consume another seven to ten ounces of water every 20 minutes, even if you don’t feel thirsty. Also, drink another 8 ounces within a half hour after exercise. Take additional precautions when exercising or working outdoors.

To prevent dehydration, drink plenty of water, fruit juice, or vegetable juice per day. (AP Photo/Rajesh Kumar Singh)

• Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion. If you have severe heart, kidney, or liver disease, are on a fluid-restricted diet, or have a problem with fluid retention, check with your doctor before increasing liquid intake.
• Keep and use a cooling spray when you are outdoors in the heat.
• Keep the curtains/blinds at home shut during the hottest times of the day so that your home stays cool.

• Never leave kids, older people or pets in cars. The temperature inside a parked car can double within minutes.
• Seek out air-conditioned buildings, and take cool showers at least twice a day. Wear lightweight, light-coloured, loose, and porous cotton clothes. Use protective goggles, an umbrella/hat/scarfs, and comfortable footwear while going out in the sun.
• Schedule activities in the coolest part of the day and avoid exercising and being outdoors in the heat.
• Look after those most at risk in the heat – your neighbour living alone, the elderly, children, and people with a medical condition and don’t forget your pets.
• Watch for signs of dehydration like dry mouth, dizziness, confusion, and headache- see a doctor immediately.

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