On days when the air temperature approaches high values, many feel weak, dreaming of coolness and shade.
On days when the air temperature
approaches high values, many feel weak, dreaming of
coolness and shade.
Hot weather not only causes
discomfort but also poses a health hazard. It can lead to the exacerbation of chronic diseases, cause overheating of the body and a sharp deterioration in health, dehydration, and also increases the risk of sunstroke and heatstroke. Prolonged exposure to the hot summer sun can provoke an exacerbation of ischemic heart disease and arterial hypertension.
To avoid the negative consequences
of hot weather, follow 10 simple rules:
Rule No. 1
Try to reduce the time spent
in direct sunlight. Do not forget about headwear. You can
use an umbrella.
If you have to work in your garden plot, it should be done no later than 11 a.m., with short breaks from time to time. At the same time, if you feel heaviness in the heart area, or "flies" start to spin before your eyes – the work should be stopped immediately. Those who have a large number of moles on their body should reduce their sun exposure time.
Rule No. 2
It is advisable to set the air conditioner temperature to at least +23…25 °C. If the room is not equipped with an air conditioner, the air can be cooled as follows: place a container of water in front of the fan, which, evaporating under the airflow, will lower the temperature in the room by 2–3 degrees.
Rule No. 3
On hot days, you should drink plenty of fluids. Do not forget to take
a bottle of water with you when you go outside. To prevent dehydration, you should drink from 1.5 to 3 liters per day.
What is the best way to quench your thirst? Ice water is not the best choice in such cases: it stays in the stomach for a long time, and the minerals it contains cannot nourish the body's cells. In addition, overly cold drinks provoke increased sweating. Therefore, chilled water is the best choice. If you prefer juices, it is better to consume them diluted beforehand.
Kefir and drinking yogurt, hot green tea (unsweetened), as well as fruit drinks and dried fruit compote quench thirst well. It is both healthy and tasty.
Alcoholic beverages, including cold beer, as well as carbonated drinks, should be avoided. They do not quench thirst.
Rule No. 4
On hot days, choose clothing made from natural and light fabrics, preferably in light colours. At the same time, when the air temperature rises above +28 °C, it is best not to go outside unless absolutely necessary. Especially when the sun is at its most aggressive – between 11 AM and 5 PM.
Rule No. 5
During the peak of the heat, do not subject yourself to physical exertion.
In hot weather, the blood vessels in the skin dilate, pulse and breathing quicken. Arterial blood pressure often decreases.
However, the main mechanism of the body's thermoregulation is sweating, which significantly increases with overheating. For example, at air temperatures up to +30 °C and above, sweating increases 4–5 times. On a hot day, fluid loss during moderate physical exertion outdoors ranges from 2 to 6 litres. This can lead to dehydration.
Rule No. 6
Before going out in the sun, be sure to use sunscreen. Remember that it needs to be reapplied periodically and chosen with an SPF level that corresponds to your skin phototype.
Rule No. 7
For those suffering from arterial hypertension, it is very important to monitor their blood pressure levels during hot weather. It is good if a person can feel the change in pressure themselves. However, it is better to have a blood pressure monitor with you. The fact is that the greatest danger in this situation is variability.
Rule No. 8
Do not buy food from street vendors. High temperatures promote the development and reproduction of various bacteria.
Rule No. 9
In hot weather, food should be light: vegetables, fruits, boiled or stewed fish, chicken, cold soups and okroshka, cold borscht or svekolnik. Eat less fatty, fried, smoked and sweet dishes, and hot soups. For dessert, you can choose berries.
Rule No. 10
On hot summer days, people are drawn to bodies of water. But there are nuances here too. In addition to the generally accepted rules of behaviour on the water, do not forget that it is better to swim in the morning or evening. Moreover, the water temperature should not be lower than +17…19 °C (being in colder water is dangerous).
If you are relaxing by the sea, then after
After swimming, rinse with fresh water or dry yourself thoroughly with a towel. Salt
drops create a lens effect, thus increasing the risk of sunburn.
First Aid for Heatstroke and Sunstroke
The patient should be moved to a cool, shaded place, their clothing loosened, and they should be laid down with their head slightly raised.
Ensure the patient is at rest, and cool the head and heart area. However, it should be remembered that cooling should not be done too quickly or abruptly.
The patient should be given cold drinks, and smelling salts can be given to stimulate breathing.
If breathing is impaired, artificial respiration should be started immediately. It is best to transport the patient to a hospital in a lying position.