The Sun is at its majestic peak nowadays and it feels as if the sky is hurling embers of fire upon us. In such soaring temperature conditions, heat related illnesses are on the rise .Heat stroke is the most serious form of heat injury. Heat stroke results from prolonged exposure to high temperatures in combination with dehydration leading to failure of the body`s temperature control system.
As heat wave conditions continue throughout the country, many people have succumbed to heat stroke. So it’s necessary to be a little cautious and fight the heat. To protect yourself from heat stress and strokes try the following tips:
Hydrate yourself: The major cause of heat stroke is dehydration so provide your body with constant water. Even if you are not feeling thirsty make sure you consume considerable amount of water. Drink water regularly throughout the day. You can also drink cool, non-alcoholic and non-caffeinated beverages. Other than that ,for beating heat in summers drink a glass of lemon water with honey in it early in the morning.
Fruits like water lemon, chikku, Kiwi and cherries are perfect for this season. Water melon can be the best option as it contains more than ninety per cent water which is excellent for the body.
Avoid drinking caffeinated beverages or alcohol: Dehydration is a major cause of heat exhaustion and these drinks do the same. These can act as a diuretic, which moves fluids out of the body too quickly.
Choose the right clothing: One should always dress according to the weather. In such hot weather conditions it is advisable to wear loose-fitting, light-coloured cotton clothes which breathes and allows your sweat to evaporate. Avoid wearing dark clothing if you`re in the sun because we all know that they absorb heat and that can be harmful for your body. Light-coloured clothing can help keep you cool by reflecting the sun`s rays.
Stay out of the sun: In summers, try to stay indoors as much as you can. Direct sun exposure can cause heat exhaustion that is why you need to limit your time outdoors, especially in the afternoon when the day is hottest. Step out only when it’s very necessary or else avoid going out between 10 am and 4pm.Also keep your environment cool, open all the windows and let fresh air let in.
Use a sunscreen: When you are out in the sun, even for a little time, don’t forget to apply sunscreen on your skin . It will prevent sunburn, which can limit the skin`s ability to cool itself. Use a sunscreen with a minimum of 15 SPF (sun protection factor) when outside. Wear a wide hat or cover your head and the exposed skin areas with a scarf which will deflect the sun`s harmful rays.
Reduce physical activity: In hot weather don`t engage in vigorous activity in the hottest part of the day from 11am - 5pm.Avoid heavy exertion and vigorous exercise which makes your body work a lot.Before and during exercise hydrate your body and replace the lost electrolytes with fruit juices or a sports drink. If possible schedule all these kind of activities for cooler times of the day.
Compiled by: Ritu Singh
