Although most of us are hungry for vacations, sun, and relaxation in the fresh air, high temperatures can take their toll.
1. DRINK LOTS OF WATER
The basis of well-being in hot weather is proper hydration of the body. It is recommended to drink 2-3 liters of liquids - mainly of which should be highly mineralized water and supplemented with e.g. weak tea and fruit and vegetable juices. It is especially worth drinking tomato juice because it perfectly complements potassium, which we quickly lose from the body on hot days. However, beverages with caffeine (e.g. coffee, cola) and alcohol, which can lower blood pressure and cause fainting, should definitely be avoided.
2. REST IN THE SHADOW
The sun operates most strongly in the middle of the day, so if possible, stay indoors between 11:00 and 15:00. If you need to leave the house, protect your body - use sunscreen, wear light-colored, airy clothing, a hat or cap over your head, and stay in the shade. Also, limit strenuous physical activity, which can contribute to overheating. For the elderly and parents with toddlers and pets, I recommend walking only in the afternoon.
3. KEEP A LIGHT DIET
On hot days, it's best to eat foods made of vegetables and fruits. Therefore, for example, easily digestible salads will be perfect, as they will not only refresh you but also will not additionally burden your body, dealing with heat. Avoid heavy, fried, fatty, and meat dishes.
4. ICE CREAM FOR COOLING
Ice cream consumed in reasonable amounts and slowly should not hurt. They can be a tasty way to cool your body down. However, only eat ice cream from a reliable source to avoid serious food poisoning. Personally, I recommend yogurt ice cream - not only does it taste great, but also contains an extra portion of protein.
5. BEWARE OF TEMPERATURE DIFFERENCES
On hot days, moving from a hot backyard to a cold room may seem beneficial. Ultimately, however, large temperature fluctuations are not good for the body. Therefore, I do not recommend drinking ice-cold drinks (they should be at room temperature), rapidly immersing in cold water (due to the risk of thermal shock - enter the pool or lake gradually, slowly), or "turning on" the air conditioning (may result in colds, respiratory infections, muscle aches or neuralgia).
6. COOL DOWN YOUR APARTMENT
Cover windows on hot days, especially on the sunny side. Open them and move the louvers back only in the evening, when the temperature drops. Keep doors and windows closed in air-conditioned rooms. Electric fans can be a helpful alternative. At home, you can also go downstairs to take a summer shower.
7. TAKE CARE OF THE ELDERS AND THE CHILDREN
Their organisms react the worst to heat. Children should not stay outside for too long, because in the euphoria of summer games they may forget about drinking water or protecting their bodies from the sun. Elderly people should also be carefully looked after, if only because they do not feel thirsty well.
8. DO NOT FORGET ANIMALS
Remember that your pets always have free access to cool water and stay in as cool rooms as possible. Under no circumstances should you leave your pet locked in the car - the temperature rises rapidly and it can be lethal for your pet. Exhibit water bottles for wild animals in the garden.
9. CONSULT YOUR DOCTOR
If you suffer from any diseases - consult a doctor who will advise you on what exactly to do with a given ailment. People taking diuretics may need appropriate supplements to avoid dehydration.
On the other hand, people who have problems with the circulatory system, varicose veins, or pregnant women may suffer from swelling, as the heat aggravates problems with circulation. I advise them to avoid long-standing or walking. If you already have heavy legs or swelling, then it's best to lie down in a cool place with your legs elevated and rest. You can also smear your legs with cooling gel.
10. CALL FOR HELP
If the body overheats, the person has dry, hot skin, convulsions, delirium, and/or unconsciousness, call a doctor or an ambulance immediately. Until the arrival of specialist help, the conscious person should be placed in a cool room, on the back, with legs slightly elevated, remove clothes, cool the body with compresses or spray water at 25-30 degrees and measure its temperature. If a person becomes unconscious, place them on their side in a safe position. Do not self-administer any medications.
By following the above indications, it will certainly be much easier for us to survive heavy heat. And although after winter we are hungry for sun and warmth, on these particularly hot days, it is better to exercise caution to be able to fully enjoy the summer in good health and condition.
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