Beat the hot weather this heat season

Experiencing temperatures above 40 degrees Celsius in the Philippines can be extremely challenging, as it poses health risks and issues such as heat exhaustion and heatstroke. Here are some suggestions for staying safe and cool in areas where temperatures soar above 40 degrees Celsius as follows.

1. Drink plenty of water. Stay hydrated by drinking at least 8-10 glasses of water throughout the day, even if you don't feel thirsty. Carry a reusable water bottle with you wherever you go.
2. Avoid caffeinated and sugary beverages: Limit consumption of caffeinated drinks and sugary sodas, as they can contribute to dehydration. Opt for water, coconut water, or electrolyte-rich drinks instead.
3. Eat hydrating foods. Eat fruits and vegetables with high water content, such as watermelon, cucumber, oranges, and strawberries, to help replenish fluids and electrolytes.
4. Dress appropriately. Wear lightweight, loose-fitting clothing made of breathable fabrics like cotton to help keep your body cool. Light-colored clothing can also help reflect sunlight.
5. Stay indoors during peak hours: Limit outdoor activities during the hottest part of the day, typically between 10 a.m. and 4 p.m. If you need to be outside, seek shade whenever possible.
6. Use sunscreen. Apply sunscreen with a high SPF to protect your skin from harmful UV rays. Reapply sunscreen every two hours, especially if you're sweating or swimming.
7. Take cool showers. Cool off by taking frequent showers or baths with lukewarm or cool water. This can help lower your body temperature and provide relief from the heat.
8. Use fans or air conditioning. If available, use fans or air conditioning to help cool indoor spaces. If you don't have access to air conditioning, use portable fans or create cross-ventilation by opening windows and doors.
9. Rest and relax. Take breaks throughout the day to rest and relax in a cool, shaded area. Avoid strenuous activities that can lead to overheating and exhaustion.
10. Monitor your health. Be mindful of signs of heat-related illnesses, such as dizziness, nausea, headache, rapid heartbeat, and excessive sweating. If you experience any symptoms of heat exhaustion or heatstroke, seek medical attention immediately.

Utilize fans or air conditioning to cool indoor spaces and wear lightweight, breathable clothing to help regulate body temperature. Plan outdoor activities wisely, scheduling them for early morning or late afternoon when temperatures are cooler, and avoid strenuous activities during the hottest part of the day. Take frequent cool showers or baths to lower your body temperature and stay informed about weather forecasts and heat advisories issued by local authorities.

Check on vulnerable persons, such as the elderly and those with health conditions, and make sure they stay cool and hydrated. If temperatures are excessively high, consider staying indoors in a cool, air-conditioned environment until conditions improve. By taking these precautions and staying vigilant, you can mitigate the risks associated with extreme heat and stay safe during hot weather conditions in our country.