Health Day. How to survive the abnormal heat?

Hot weather not only causes discomfort but also poses a health risk. How should one behave to avoid risking what is most precious, and what fundamental truths should be adopted to prevent overheating of the body?

People in at-risk groups need to be especially careful, but even those whose condition is not a cause for concern should not let their guard down. By following simple recommendations, one can maintain their health and fully enjoy the weather, even in conditions of abnormal heat.

Who is at risk?

Children and the elderly, as well as individuals suffering from cardiovascular diseases and metabolic disorders (thyroid diseases, diabetes mellitus, obesity, etc.), are at risk. Prolonged exposure to the hot summer sun can provoke exacerbations of ischemic heart disease and arterial hypertension.

For those suffering from arterial hypertension, it is very important to monitor blood pressure levels during hot weather. It is good if a person can feel changes in blood pressure themselves, but it is better to have a tonometer with them. The greatest danger is the variability of blood pressure. If you suffer from chronic diseases, carry all necessary medications with you and take them according to your doctor's recommendations.

During hot weather, blood vessels dilate, and pulse and breathing quicken. Blood pressure often decreases, but the main mechanism of the body's thermoregulation remains sweating, which significantly increases with overheating. On a hot day, fluid loss during moderate physical exertion outdoors ranges from 2 to 6 liters, which can lead to dehydration.

How to properly maintain fluid balance in the body?

On hot days, it is important to drink plenty of fluids. When leaving home, do not forget to take a bottle of water with you. The main portion (up to two liters of fluid in various forms) should preferably be consumed in the morning or evening hours to allow the body to store moisture. It is not recommended to consume alcohol, beer, or carbonated drinks, which not only do not quench thirst but also slow down metabolic processes in the body. Water should not be cold, as the risk of developing tonsillitis and acute respiratory infections increases in hot weather. Kefir, drinking yogurt, green tea (unsweetened), fruit drinks, and dried fruit compote are good for quenching thirst.

When drinking water, do not drink more than one glass at a time. It is better to take small sips without rushing. Exclude fatty, fried, and sweet foods from your diet. The menu should include light food – vegetables, fruits, boiled or stewed fish, chicken, cold soups, and okroshka. Remember hygiene rules – thoroughly wash vegetables and fruits under running water.

What to do during heatstroke or sunstroke?

Special attention should be paid to children in hot weather. A child's body is particularly sensitive to high ambient temperatures. Symptoms of overheating include skin redness, elevated temperature, lethargy, nausea, causeless tantrums, rapid breathing with shortness of breath, convulsions, and even fainting.

At the first signs of these symptoms, remove the child's clothing, lay them down, wipe their entire body with a wet wipe or a cloth moistened with water, and be sure to give them fluids every 5-10 minutes. In case of loss of consciousness, call an ambulance immediately. Infants should not be exposed to the sun.

All the symptoms listed above are also applicable to heatstroke or sunstroke in adults. In case of overheating, the victim should be moved to a cool place and a cold compress should be applied to their head. If they are conscious, give them plenty of fluids; if not, try to revive them with ammonia and wait for the ambulance crew to arrive.

When is a draft a friend, and when is it not?

Often, people coming from a hot street into an air-conditioned room try to get closer to it to cool down. This should not be done. Do not stay directly under the airflow of a fan or air conditioner! At home, before going to bed, it is better to create a draft for about 20 minutes, and leave only one window open for the night. Most summer colds start because of drafts.

Do not take a cold shower unless it is a usual procedure for you. It is better to shower more often and rinse your face, neck, and hands with water that is neither hot nor cold.

The main source of hot air entering a room is windows. During the day, it is recommended to keep them closed and covered with light-colored curtains so that direct sunlight and heated air do not enter the room. It is better to open windows at night when the air temperature drops.

How to dress best?

On hot days, it is necessary to wear light, loose-fitting clothing made of natural fabrics in light colors, and to wear light headwear. Protect your eyes from bright sunlight with sunglasses. Those with a large number of moles on their body should reduce their time spent in the sun.

What else do we do wrong?

When the ambient temperature rises to 25 – 30 °C, with high air humidity, prolonged exposure to the sun, heat dissipation is difficult, which leads to overheating of the body. We contribute to this ourselves if:

– we wear synthetic fabrics in dark colors or excessively warm clothing in hot weather;

– we neglect headwear;

– we allow excessive physical exertion, disruption of fluid intake;

– on days with high air temperature (above 28 °C) during maximum solar activity (from 11 am to 5 pm) we go outside without special need.

Conclusion.

If you carefully monitor your condition, consume the necessary amount of fluid, and dress according to the weather, the risk of putting yourself in danger and spoiling a fine day will decrease tenfold.