Although summers are supposed to be hot, it becomes a major health concern when hot days become incessant and successive. Most heat-related illnesses and deaths occur during prolonged periods of extreme high temperatures. Here are a few tips to survive a heatwave.

Keep out of the heat

  • Move to coolest room in the house, especially at night.
  • If not possible to keep home cool, spend 2–3 hours of the day in a cool place (e.g., an airconditioned public building).
  • Avoid going outside during hottest time of the day.
  • Avoid strenuous physical activity if possible or do it during coolest part of the day.
  • Stay in the shade.
  • Do not leave children or animals in parked vehicles.

Keep body cool and hydrated

  • Take cool showers or baths. Alternatives include cold packs, sponging, foot baths, spraying water on skin or misting clothing.
  • Wear light, loose-fitting clothes of natural materials, and wide-brimmed hat and sunglasses outdoors.
  • Use light bedsheets and no cushions to avoid heat accumulation.
  • Drink plenty of water even if not thirsty; 1 cup per hour or 2–3 litres per day.
  • Avoid alcohol, too much caffeine, and sugar.
  • Eat small meals and more often.
  • Avoid foods high in protein.

Keep home cool

  • Keeping daytime temperature below 90°F and 75°F at night is especially important for infants or people over 60 or have chronic health conditions.
  • Cool down house by opening windows at night and early morning when outside temperature is lower (if safe).
  • Close windows or hang shades to block direct sunlight. Turn off artificial lighting and non-essential electrical devices.
  • Hang wet towels to cool room air.
  • If using air-conditioning, close doors and windows. Conserve electricity to ensure availability and reduce chance of outage.
  • Electric fans may provide relief but may not prevent heat-related illness for temperatures above 95°F. Drink more fluids.

Feeling unwell?

  • Feeling dizzy, weak, anxious or have intense thirst and headache? Move to a cool place immediately.
  • Drink water or fruit juice to rehydrate.
  • Painful muscular spasms in legs, arms, or abdomen? Rest immediately in a cool place. Drink oral rehydration solutions containing electrolytes.
  • Heat cramps lasting more than 1 hour require medical attention. Consult doctor if feeling unusual symptoms or symptoms persist.
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Questions? Email dos-dhmosh-public-health@un.org.

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