The Sun is in it’s best element at this period of time meaning extreme heat and humidity that can make it difficult to spend time outdoors. For those of us in Nigeria whose work activities warrants moving around under the hot sun, we need to take our health care seriously.
Here are some basic tips that can help you prevent heat-related illness during hot weather:
- Remember that infants, young children, people over age 65 are at greatest risk of heat-related illness.
- NEVER leave anyone (people or animals) in a closed, parked vehicle in hot weather under any circumstances even if you believe it will only be for a “few” minutes.
- Drink water throughout the day and do not rely on thirst as your guide to hydration. Note that drinking extremely cold beverages can cause stomach cramps when it is hot.
- Use your urine as your guide to monitor for proper levels of hydration. You should be urinating regularly and it should be light yellow to clear in color. If it is dark yellow with a strong ammonia smell, you need to get into the shade or a cool place and drink several cups of water.
- Dress right: Wear one of the widely available synthetic fabrics designed to wick away sweat and that sticky feeling they are not just for athletes anymore. Make cotton thin, light colored, and, most of all, loose. Loose, billowy clothes allow air movement next to the skin and help with evaporation.”
- Spice it up: People living in hot climates, such as Mexico and India, grew up knowing that eating hot stuff can cool you down. “Chili peppers contain capsaicin, a chemical compound that helps us to perspire more readily,When this sweat evaporates, you experience brief relief.
- Stay indoors in a cool place as much as possible. You can also visit a nearby mall, community center during the hottest part of the day to cool off.
- Be sure you have water with you when you load driving the car no matter where you are heading to. Having water with you helps ensure you stay hydrated even if you find yourself caught in serious traffic.
- Stay Active and Healthy by limiting outdoor exercise in favor of indoor options when possible.
- Exercise in the early morning or later evening hours when it will be cooler.
- Wear lightweight, loose-fitting clothing and be realistic about your workout Be sure to drink several cups of water before, during, and after exercise and electrolyte replacement with a sports drink if you exercise longer than 90 minutes.
Some Tricks to Beat the Heat:
Don’t Blow Hot Air
Make a makeshift air conditioner. If it’s hot but not humid, place a shallow bowl of ice in front of a fan and enjoy the breeze. As the ice melts, then evaporates, it will cool you off.
If the day’s heat is trapped inside your home, you can try a little ventilation at night when the temperature drops.Face the blades outside to suck warm air out of the house and pull cooler air in. Having a fan blowing in is a good idea?but it’s not as effective as one that’s blowing out.”
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