How to survive extreme heat: most useful tips

Those more sensitive to heat are:

• Children and adolescents
• Pregnant women
• Elderly people
• People with chronic heart and vascular diseases
• People with diabetes
• Pets

Try to take care not only of yourself during hot days but also of your vulnerable loved ones who are more susceptible to high temperatures. Provide them with cool conditions in the house and enough water.

How to protect yourself at home

Close all windows with curtains, especially on the sunny side. This will prevent your living space from heating up excessively and maintain a more comfortable temperature indoors.

Make sure to ventilate your home early in the morning and in the evening. If the weather suddenly cools down, open the windows to let in the cool air.

Choose cooler times of the day, like morning or late evening, for exercise or jogging.

Keep an ample supply of drinking water at home, as well as water for refreshing showers or baths.

Listen to your body's needs. If you feel thirsty, drink water. Your body will signal when it requires proper hydration.

Try to drink plain drinking water. Any water with sugar will intensify thirst. You can add a few pieces of lemon to plain water for added flavor.

Stick to a regular eating schedule and avoid fatty, spicy, salty, and hot foods. Completely abstain from alcohol. Choose vegetables and fruits over heavy meals, and opt for fish instead of heavy meats.

Drink green tea – it helps regulate body temperature, which is why it's often consumed in hot climates.

Use humidifiers, air conditioners, and fans. Even a simple spray bottle can provide some relief.

Frequently wash your hands and face with cool water. You can also wet a towel and place it around your neck.

Regularly perform humid cleaning in your home.

Limit cooking on the stove or in the oven during hot days.

Don't forget about pets – ensure they have a cool place and water in their bowls.

Take a refreshing shower.

How to protect yourself outdoors

Try to avoid going outside during peak hours on hot days, from 12 PM to 6 PM.

If you must go outside:

• Protect your head from the sun with a cap, hat, or visor.
• Wear loose, light-colored clothing made from natural fabrics. If the temperature is above +30 degrees Celsius, you can lightly spray your clothes with cool water from a spray bottle.
• Apply sunscreen and avoid using heavy makeup.
• Carry a water bottle with you.
• Plan your route to spend less time in hot transportation.
• If you feel dizzy, seek shelter immediately in the shade, or even better, in a cool indoor area.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.