This can become an emergency situation if your body cannot cool down and suffers dehydration. It can cause confusion and delirium which can have serious adverse effects.
When you feel heat exhaustion your muscles will become weak and you will feel very tired. Your muscles will cramp, you will feel faint, dizzy and may even become nauseous. You could develop a bad headache and become cold and clammy. Muscle aches and cramping are a clear sign that you are dehydrated, so please be warned. Drink plenty of water.
On the other hand, heat stroke is even more severe and can cause long term brain damage. So, please be very careful.
You can prevent this by not doing exercise in the direct sun, even if it is yoga or any gentle form of exercise, avoid doing this outdoors. In fact the less exercise you do during a heatwave, the better. Keep to simple stretches indoors.
Try to keep out of the sun when it is hottest in the day, this is often hard for those who work outdoors, please keep your head and neck covered with a protective hat. If possible, keep out of the sun when it is at its peak between 11am and 3pm. It is important to wear good quality sunglasses that protect your eyes from UV rays, darker lenses help prevent you from squinting in bright light. Also keep yourself well hydrated by drinking lots of water and eating foods that have a high water content such as cucumber, lettuce, watermelon, strawberries, pineapple, oranges, coconut water, broccoli, avocados etc.
Avoid alcohol, caffeine and sugary carbonated drinks. It is also advisable to stick to salads and lighter freshly prepared meals, protein rich meals increase your metabolic rate, therefore warming your body.
Keep in the shade as much as possible, or indoors in an air conditioned building.
Check on the elderly and those on medication, ensure they are drinking enough water. Don’t leave children or infants unattended and encourage them to drink more water. Make it fun, you can add fresh fruit to their water which enhances the taste and makes it look colourful.
Sit in a cool place. Keep your curtains closed during the day, this helps to keep the house cool. Use a fan to help circulate cool air. Take a cool shower or bath, I would recommend cool water rather than cold as it may be too much of a shock to your body. Use a cold compress on the back of your neck and forehead. Wear lightweight clothing, also keep to light gentle colours. Avoid using electricity, try and use natural light sources instead.
Sleeping in a heatwave is often difficult. Keep your bedroom well ventilated and use lighter cotton linen and cotton clothing. If you are struggling to sleep read a book, avoid technology as the blue light doesn’t encourage sleep. Spritz your face and upper body with cool water as and when you need to. Remember that hot air rises, so it may be a better idea to sleep downstairs if you have a multi-storey home.
Drink lots of clear fluid throughout your day, this will prevent dehydration. Keep a water bottle close at hand and take care.
