The hot season is coming – a period characterised by lack of rain, bright sunlight with scorching sun rays in the afternoons and warm stuffy nights. Most healthy individuals will survive the heat with no major problems, but the elderly, children and the sick, notably those with heart conditions, may be vulnerable. Heat stroke is a fatal problem in the hot summers in some countries.
Taking precautions to keep hydrated and cool at all times not only reduces the risk of getting a heat stroke, but also helps to dispel discomfort from the perspiration.
It may sound like a gramophone repeating an old tune but it’s one that you should take heed: Drink plenty of water during the hot months. Keep a large water bottle handy to encourage you to drink regularly. Drink it all within the day, but do not attempt to reach your daily quota by downing it all in one sitting. Instead, it is more appropriate to sip your water or drink small mouthfuls throughout the day.
If you don’t have a habit of drinking water regularly, especially desk-bound people who are sedentary and often preoccupied by work, set hourly reminders on your phone or email to go grab a glass of water. These days there are even mobile apps that will do this for you.
If you exercise, do drink water before, during and after your exercise. You need to replace the loss fluid. Exercise during cooler times of the day like early morning and in the evenings.
Fruits
Don’t like water? You can add a slice of lemon or mint to flavour your water without generating extra calories. Other sources of fluid count too, like soups, milk, coffee, tea, and fruit juices. Caffeinated products promote urine loss, but the amount of fluid they contain still cancels out their diuretic effect.
Eat fruits and vegetables daily. These help with hydration and also promote good health. Watermelon is an example of a fruit that is rich in water content.
You can do a simple check to see if you’re sufficiently hydrated. Check the colour and odour of your urine when you go to the rest room. If your urine is dark yellow, noticeably smelly or cloudy, it is time to drink more water.
Wear loose-fitting light cotton clothing. Light colours are best.
At home
Keep your windows open when at home, or use the fans to ventilate your house at night. Also install window shades or mini- blinds. Mini-blinds can reduce solar heat gain by 40-50 percent. Close south and west-facing curtains during the day for any window that gets direct sunlight. Some people I know would spend time at air-conditioned public places like the library and shopping centres but I guess you can’t be there all day.
Fill a spray bottle with clean water and refrigerate it. When you feel hot, use it to spray your face, neck and arms as a quick pick-me-up.
Food
Spicy and hot food tends to make one feel hotter. Go for lighter, cooler fare with lower fat content. Foods rich in fat, proteins and carbohydrates tend to heat up the body a little when being digested.
If you have to be outdoors on a hot day, wear a hat. Mini electric fans are sufficiently portable to bring along, but a cardboard fan or simply a large piece of cardboard helps to move the wind as well.
Pets, plants
Animals can suffer from heat stroke too. On hot days, get your pets indoors.
If you have plants, don’t forget to water them more regularly. But one thing you will notice if you have boungainvillea plants, they will bloom in full colour during this hot season.
– This article first appeared in a lifestyle magazine.
