Temperatures are reaching record highs all over the world – here are the most important tips to help you handle the heatwave and stay safe during your travels.
Parching heatwaves are sweeping countries all over the world. Japan’s vicious 37ºC heatwave took 11 lives and reported over 5,000 heat injuries. In India where temperatures exceeded 50°C, there were at least 36 reported heat-related deaths. And perhaps the most bizzare – thousands of chicken were baked to death in 39ºC heat at a poultry farm in the United Kingdom.
No matter where you’re headed for your holidays in this sweltering summer, it’s crucial to stay cool and protect yourself from preventable heat injuries!
Who’s at risk of the extreme heatwave?
If you or any of your loved ones fall under these groups, it’s important to take extra precautions as they’re more prone to heat injuries:
- People with health conditions (respiratory, heart and circulatory diseases, obesity, diabetes, etc.)
- People who work or spend most of their time outdoors and/or engage in physical activities frequently
That being said, everyone is vulnerable to the heatwave and the fatal consequences it can bring. Do not to neglect the severity of heat injuries!
Here are 10 ways you can cope with the heatwave and stay cool during the hot weather:
1. Stay hydrated regularly
Hot weather causes you to sweat, so drinking plenty of water to replenish the lost fluids in your body is extremely important. Have a water bottle within reach as you go about your day and remind yourself to drink up and prevent dehydration. For extra energy and something a little less bland, isotonic drinks work too!
2. Dress light
Avoid dark and tight clothing because they tend to trap heat. Opt for light, airy clothing (preferably cotton!) to allow your body to breathe.
3. Moderate room temperatures
Set your air conditioners to a lower temperature and use curtains or blinds to keep direct sunlight out. Refrain from using dark-coloured curtains or blinds as they can trap heat and cause your room temperature to rise. If you don’t have air conditioners, place a tray or dish of ice in front of a fan and it’ll help to cool your room quickly. Make sure your room is well-ventilated so that you can breathe too!
4. Stay in the shade
When you’re in the outdoors, make sure you stay out of direct sunlight as much as possible. Carry an umbrella or wear a hat if you have to. Most importantly, apply a generous amount of sunscreen (high SPF!) to protect your skin from the searing sun. If possible, walk under trees and sheltered walkways for shade.
5. Know your body’s cooling points
Your wrist and your neck are the most prominent cooling points on your body. To cool down more effectively, use a cold towel or spritz some cool water onto these cooling points.
6. Use wet wipes and mist sprays
Carry some ice wipes and cooling facial mists to keep yourself fresh and cool. Some of these wipes and mists are even specially formulated to lower your skin temperature in order to combat the heatwave!
7. Exercise mindfully
It’s easy to overexert yourself – especially when it’s blistering hot out. If you don’t have access to air-conditioned gyms, opt to work out in the morning or evening to avoid the scorching afternoon sun. Also, swap long cardio sessions with quick interval trainings to ensure your body doesn’t overheat!
8. Eat food with high nutrients
The heatwave will make you sweat and become more lethargic, so it’s vital to replenish your body with the nutrients it needs. Include food with higher water content (fruits and vegetables) in your diet to energise yourself with hydration and nutrients.
9. Avoid caffeine and alcohol
Alcoholic and caffeinated beverages can dehydrate you, and that’s the last thing you want during a heatwave. Avoid coffee, energy and alcoholic drinks altogether!
10. Look out for heat injury symptoms
Keeping a watchful eye on your body’s reaction is a key factor in protecting yourself from succumbing to heat injuries. While reminding each other to stay hydrated, here’s some heat exhaustion symptoms you should look out for:
- Rapid heartbeat
- Profuse sweating
- Pale skin
- Dark-coloured urine
- Muscle cramps
Whether you’re travelling during this scorching season or not, remember to stay updated with weather forecasts to ensure you and your loved ones remain safe and well.
If you’re feeling unwell or suspect that you’re showing symptoms of heat-related illnesses, seek medical assistance immediately.
Enjoy a worldwide fees-less travel experience!