As temperatures soar, the risk of heatstroke—a serious condition caused by your body overheating—rises sharply. It’s more than just feeling hot and sweaty; heatstroke can damage your brain, heart, kidneys, and muscles, and may become life-threatening without proper care.
Here’s how you can stay cool, safe, and heatstroke-free during hot weather:
Hydrate
Drink water regularly—even if you’re not thirsty. Aim for at least 8–10 glasses a day, and more if you’re sweating heavily. Avoid alcohol and excessive caffeine, which can dehydrate you.
Wear Light and Loose Clothing
Opt for lightweight, breathable fabrics like cotton and linen. Light-colored clothes reflect heat, while tight, dark clothing can trap it.
Limit Outdoor Activities During Peak Hours
Avoid strenuous activities between 11 a.m. and 4 p.m., when the sun is strongest. Schedule workouts or outdoor chores early in the morning or late in the evening.
Take Cool Showers or Use Damp Towels
Cool down quickly by taking a lukewarm or cold shower, or apply wet cloths to your forehead, neck, and wrists—key cooling points on your body.
Stay in Air-Conditioned or Well-Ventilated Spaces
If you don’t have AC at home, spend time in public spaces like malls, libraries, or cooling centers. Even a few hours in air conditioning can prevent heatstroke.
Never Leave Anyone in a Parked Car
Temperatures in a parked car can rise to dangerous levels in minutes. Children, pets, and the elderly are especially vulnerable—even if the windows are cracked.
Eat Light, Cooling Foods
Go for fruits with high water content like watermelon, cucumber, and oranges. Heavy meals can raise your body temperature and make you feel sluggish.
Listen to Your Body
Signs of heat exhaustion include dizziness, nausea, headache, and rapid heartbeat. If you feel any of these, stop what you’re doing, move to a cooler place, and hydrate immediately.
Use Sunscreen and Shade
Sunburn hinders your body’s ability to cool itself. Wear sunscreen (SPF 30 or higher), a wide-brimmed hat, and sunglasses, and stay in the shade when possible.
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