5 Easy ways to beat the heat


Breakfast  |  Snacks

During a heat wave, it’s crucial to take precautions to protect your health. Here are some practical steps you can follow:

1. Stay Indoors, Stay Cool, Stay Hydrated :

- Remain indoors during the hottest parts of the day, especially between 11 am and 3 pm.

- Keep your living space cool.

- Cover windows with reflectors or drapes to reduce heat from sunlight.

- Eat Light Meals 

- Drink plenty of water

- Avoid sugary, caffeinated, and alcoholic drinks.

- Combine water with snacks or sports drinks to replenish lost salt and minerals due to sweating.

- Take cool showers or baths to lower body temperature.

- Wear lightweight, loose-fitting clothing.

2. Cool Down:

- Take cold showers or use cool compresses to lower your body temperature.

- Apply cool water to your skin or clothes.

- Avoid alcohol and caffeine, as they can contribute to dehydration.

3. Protect Yourself When Going Outside:

- If you must go outdoors, stay in the shade.

- Wear sunscreen, a hat, and light clothing.

- Avoid strenuous exercise or activities that increase body heat.

4. Choose the right foods : 

During a heat wave, choosing the right foods can significantly impact your well-being. Here are some cooling and hydrating options to help you beat the heat : Cucumbers, Watermelons, Radishes, Lettuce, Celery, Tomatoes, Lettuce, Spinach, Carrots, Coconut water, Lemonade.

5. Emergency Preparedness:

- Create an emergency kit with essential supplies, including water, non-perishable food, medications, and personal hygiene items.

- Consider basic first aid training to handle emergencies during extreme heat.

Remember that extreme heat can affect everyone, but certain groups—such as young children, older adults, and those with health conditions—are more vulnerable. By following these guidelines, you can stay safe during a heat wave. 🌞🌡️

sources : NHS guidelines ; who.int ; WikiHow

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