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To prevent the dangers of summer heat waves, here are some effective tips that everyone can adopt, especially children, the elderly, and patients with cardiovascular disease, who are the most vulnerable to heat-related illnesses.
In fact, high temperatures can be dangerous if: the outside temperature exceeds 32 degrees; high humidity prevents regular sweating; the temperature inside the house is higher than the outside temperature (poor room ventilation, poor insulation of the roof and attic, etc….).
The following 10 commandments provide helpful advice for minimizing the risk of heat stroke:
1 – Keep the body cool and hydrated, drink plenty of fluids, especially water (up to 1.5 – 2 liters per day), and do not wait until you feel thirsty. We remind you that the adaptation mechanisms to heat, the ability to sweat and the ability to stimulate thirst are significantly weakened in the elderly: therefore, it is necessary for those who care for them to remind them to drink water regularly, even if they do not drink water. Do not feel this way, because the risk of dehydration is quietly occurring, and the only warning is the gradual reduction of diuresis. However, it is inappropriate and harmful to drink liquids containing alcohol, caffeine or large amounts of sugary drinks, which lead to greater loss of body fluids. In addition, it is not advisable to drink liquids that are too cold.
2 – Stay away from hot areas and stay indoors or in a shaded, cool place as much as possible, in an air-conditioned environment during the hours when the sun is strongest (11:00 to 17:00).
3. Open windows for ventilation at night. Air conditioning can provide a refreshing effect, but excessive use should be avoided because it increases dehydration and the need for water, so it can be dangerous for people who do not feel thirsty, such as the elderly.
4 – During the hottest times, if you don’t have air conditioning at home, you can take a bath, shower, or use cold compresses, sponge baths, etc… or go somewhere that has air conditioning.
5 – Wear thin, light-colored, non-tight natural fiber clothing that allows air to circulate around the body.
6 – Avoid unnecessary physical exercise outdoors or in unconditioned areas and unnecessary exposure to direct sunlight.
7 – If exposed to direct sunlight, reduce its effects by wearing a wide-brimmed lightweight hat or using a sunshade, wearing sunglasses, and applying a high-protection sunscreen to your skin.
8. Eat a light diet and pay attention to the proper preservation of food. Eat plenty of fruits and vegetables, as they provide water, vitamins and mineral salts; afternoon fruit snacks are also excellent for the body due to their high potassium content. It is recommended to limit the intake of sausages, fried foods, high-fat foods, and high-salt and high-sugar foods, which can cause water-salt imbalances. Drink alcohol and beer in moderation, as they increase sweating and the sensation of heat, which can cause dehydration. Fish should always be eaten in moderation, and pasta and rice should be eaten regularly, which can fill the stomach without weighing you down.
9 – Do not park your vehicle in the sun and do not leave people, especially children, the elderly, or animals in a car or other enclosed vehicle.
10 – Improve your home and work environment: Screen windows that are exposed to sunlight during the day, use adjustable curtains and blinds (blinds, shutters) to block light but not air. Use air conditioning if possible and avoid setting the temperature too low compared to the outside temperature. A temperature of 25-27°C and low humidity will keep you healthy and will not expose you to sudden temperature changes compared to the outside world. Use mechanical fans with caution, as they speed up the air flow but do not reduce the ambient temperature.
The main symptoms of impaired thermoregulation are: rash, cramping in the limbs and abdomen, heat weakness, heat stroke and up to loss of consciousness, which is a true medical emergency.
In particular, symptoms of heat stroke are fatigue and muscle cramps; feeling dizzy, headache, lightheadedness, convulsions, disorientation, irritability and confusion; tachycardia, dry skin, no sweating, high body temperature. If you have heat stroke, always contact your family doctor, emergency medical services, or if you suddenly become ill and there is a condition that could seriously endanger your life, call 118 immediately.
Finally, be careful with pets, as heat can be a very serious problem for them as well, so:
1. Do not leave your dog or cat in the car;
2. Keep fresh water available at all times;
3. Take a walk when it’s cool;
4. Wet the animal’s paws and head to relieve excessive heat.
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