Stay hydrated with plenty of water—even if you’re not thirsty. Hot weather causes you to sweat, and it’s vital to replenish the lost fluids, or you’ll overheat. As you go about your day, have a water bottle within reach to avoid dehydration.
Never leave children or pets alone in hot vehicles—even for a second. Keep your pets indoors and ensure they have access to a cool space and plenty of water.
Stay inside during the hottest part of the day (10:00 to 16:00) and limit time outside in the Sun. Avoid strenuous activity and postpone outdoor games and events.
Stay out of direct sunlight as much as possible when you’re outdoors. Wear a hat or even carry an umbrella. Wear sunscreen!
Set your air conditioners to a lower temperature and use curtains or blinds to keep direct sunlight out. If A/C is unavailable, stay indoors on the lowest floor in a well-ventilated area with fans. Keep shades and blinds closed. If you don’t have air conditioners, place a tray or dish of ice in front of a fan, which will help cool your room quickly.
Don’t drink alcohol, sugary soda, coffee, energy drinks, or other caffeinated beverages, as they dehydrate you! That’s the last thing you need during a heat wave.
Eat small meals and eat more often. Eat food with nutrients (not empty carbs) and higher water content (fruits and vegetables).
Wear light, loose-fitting, airy, light-colored clothing and a hat made of breathable material. Tight clothing traps heat.
Check on family and friends who are older or more susceptible, especially if they may have lost A/C. Call your doctor if you or someone you know is experiencing heat-related issues (rapid heartbeat, dizziness, fainting, headaches, muscle cramps, vomiting, diarrhea).
Cool off with wet washcloths on your wrists and neck if you feel overheated, or take a cool sponge bath or shower. Carry a cold water bottle spray or cooling facial mist with you, and spritz cold water on your pressure points to bring your body temperature down.
The South African
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