Heat is more difficult to cope with than cold. First of all, you need to know some security measures, writes Health.tut.by.
On how to avoid the negative consequences of hot weather, the Healthy People information portal consulted with the main freelance specialist in general medical practice of the Ministry of Health of Belarus, the head of the general medical practice department of the Belarusian State Medical University, Ph.D., associate professor Vadim Sushinsky.
Rule number 1
Try to shorten your time in direct sunlight. Do not forget about the hat. You can use an umbrella.
If you have work to do on a personal plot, then it is worth doing it no later than 11 in the morning, and from time to time take small breaks. At the same time, if you have a feeling of heaviness in the area of the heart, “flies” have circled before your eyes - work should be stopped immediately.
Rule number 2
It is advisable to set the temperature on the air conditioner to at least + 23 ... 25 ° C. If the room is not equipped with air conditioning, then the air can be cooled in the following way: put a container of water in front of the fan, which, evaporating under the air stream, will reduce the temperature in the room by 2-3 degrees.
Rule number 3
On hot days, drink plenty of fluids. Don't forget to take a bottle of water with you outside. To prevent dehydration of the body, you should drink 1,5-3 liters of water per day.
What is the best way to quench your thirst? Ice water in such cases is not the best choice: it lingers in the stomach for a long time and the minerals contained in it cannot nourish the cells of the body. In addition, too cold drinks provoke increased sweating. Therefore, the choice is for chilled water. If you prefer juices, then it is better to use them after diluting them.
Kefir and drinking yogurt, hot green tea (without sugar), as well as fruit drinks, dried fruit compote, quench thirst. It is healthy and tasty.
What you should not drink is alcohol, including cold beer, as well as carbonated drinks. They do not quench thirst.
Make sure that all drinks you drink are not cold. In the heat, the likelihood of getting ARI and tonsillitis significantly increases.
Rule number 4
On hot days, choose clothes from natural and light fabrics, preferably light in color. At the same time, when the air temperature rises above + 28 ° C, it is better not to go outside without special need. Especially when the sun is the most aggressive - from 11 am to 17 pm.
Rule number 5
At the very peak of the heat, do not torture yourself with physical activity. As the specialist explained, during the heat, the vessels that are in the skin expand, the pulse and respiration become more frequent. Often lowers blood pressure. But the main mechanism of thermoregulation of the body is sweating, which increases significantly when overheating. For example, at air temperatures up to + 30 ° С and higher, sweating increases by 4–5 times. On a hot day, moisture loss with an average physical load in the air is from 2 to 6 liters. And this is already fraught with dehydration.
Rule number 6
In hot weather, nothing can replace the effect of a contrast shower. If you can not take during the day, do not deny yourself this pleasure in the morning and evening.
Rule number 7
It is very important for those who suffer from arterial hypertension to control their blood pressure levels in the heat. It is good if a person can feel his own pressure change. But it is better to have a tonometer with you. The fact is that in this situation the biggest danger is changeability.
The level of blood pressure at the time of the temperature difference may increase. In the case of constant medication, it, on the contrary, can fall. This effect can occur, for example, if the body is dehydrated.
Rule number 8
Don't buy groceries from street vendors. Heat is favorable conditions for the reproduction of bacteria, which is fraught with serious consequences.
Rule number 9
In hot weather, food should be light: vegetables, fruits, boiled or stewed fish, chicken, cold soups and okroshka, cold borscht or beetroot. Eat less fatty, fried, smoked and sweet foods, as well as hot soups. For dessert, you can eat berries.
Rule number 10
On hot summer days, people are attracted to ponds. But here there are some nuances. In addition to the generally accepted rules of behavior on water, one should not forget that swimming is better in the morning or in the evening. Moreover, the water temperature should not be lower than + 17 ... 19 ° C (it is dangerous to be in the colder).
- Without harm to health, you can be in the sun until 11 in the morning and after 17 in the evening.
- Those who have a large number of moles on their bodies should reduce their time in the sun.
- Do not sunbathe until redness and sunburn. If for any reason this happened, spend the next two days (at least) in the shade.
- You can stay in the sun without fear for no more than 1,5-2 hours a day.
- For infants, sunbathing is contraindicated.
- Clothing does not completely protect the skin from solar radiation: cotton transmits 6% of the sun's rays; if the clothes are wet, this figure increases to 20%.
- Be sure to use sunscreen before going out in the sun. Remember that it must be periodically updated and selected with the level of SPF that matches your skin phototype.