Heatwave: Top tips for diet & precautionary measures for all age groups
Heatwave: As temperatures soar beyond 45 degrees Celsius, the intense heat is impacting everyone, from children to adults. Many schools have advanced their summer vacations to protect students from the harsh conditions.
Let's delve into essential tips on diet and precautionary measures to help you and your family stay safe and healthy during this heatwave.
Stay hydrated: Drink plenty of water. Aim for at least 8-10 glasses a day. Add slices of cucumber, lemon or mint. Reduce intake of caffeine and alcohol as they can dehydrate the body.
Eat light and refreshing meals: Consume high-water-content fruits such as watermelon, cucumber, oranges and strawberries. Incorporate fresh salads into your meals to keep your body cool and hydrated.
Also, opt for small and frequent meals. It helps avoid the body generating excess heat during digestion.
Avoid heavy and spicy foods: Such foods can increase body heat and lead to discomfort.
Dress appropriately: Wear loose, light-coloured clothing made from breathable fabrics such as cotton or linen.
Hats and sunglasses: Protect your head and eyes from direct sunlight.
Stay indoors during peak heat: Stay indoors between 11 am and 4 pm when the sun is at its peak. Spend time in AC or cool areas, such as malls or libraries.
Use sunscreen and protective gear: Apply a broad-spectrum sunscreen with at least SPF 30 before going outside. Reapply every two hours, or more often if sweating or swimming.
Protective clothing: Wear long sleeves and use umbrellas to shield from direct sunlight.
Cool your living space: Keep curtains and blinds closed during the day to block out the sun. Use fans or air conditioning to maintain a cool indoor temperature.
Ventilation: Ensure good ventilation to circulate air and reduce humidity.
Monitor for heat-related illnesses: Be aware of symptoms such as heavy sweating, weakness, dizziness, nausea, and headache. If symptoms occur, move to a cooler place, hydrate, and seek medical attention if necessary.
Special care for vulnerable groups: Ensure children and elderly stay hydrated, cool and avoid strenuous activities during peak heat.
Also keep pets indoors, provide plenty of water, and avoid walking them during the hottest parts of the day.
- With inputs from agencies
