Heat waves are defined as a period of unusually high temperatures above the average maximum temperature.

Heat wave conditions can lead to severe health risks, including heat exhaustion and heat stroke, which can even be fatal if not managed properly. Here is a list of essential do’s and don’ts to help minimize the impact of extreme heat and protect your health.

Do’s During a Heat Wave:

Avoid Sun Exposure Avoid going out in the sun, especially between 12:00 noon and 3:00 p.m., when the sun is at its hottest.

Stay Hydrated: Drink plenty of water throughout the day, even if you don’t feel thirsty. Hydration is key to preventing heat-related illnesses.

Wear Proper Clothing: Choose lightweight, light-colored, and loose-fitting cotton clothes to keep cool. Always wear a hat, sunglasses, and comfortable footwear when stepping outside.

Take Frequent Breaks: If you need to work or exercise outside, take regular breaks in the shade and avoid strenuous activities between noon and 3:00 p.m.

Carry Water: Always have water with you while traveling, especially if you are outside for extended periods.

Consume Hydrating Drinks: Drink ORS, homemade drinks like lemon water, or rice water to replenish lost electrolytes and keep your body hydrated.

Cool Your Home: Close curtains, use sunshades, and open windows at night to allow cooler air in.

Cool Down the Body: Use fans, apply damp cloths to your body, and take frequent baths with cold water to lower your body temperature during extended heat exposure.

Don’ts during a Heat Wave:

Avoid Dehydrating Drinks: Avoid alcohol, tea, coffee, and carbonated soft drinks, which dehydrate the body.

Don’t Eat Heavy Foods: Avoid heavy and stale foods, as they can increase your body’s internal temperature.

Don’t Leave Children in Cars: Never leave children inside parked vehicles, even for a short period of time. The temperature inside a car can rise rapidly, causing serious harm.

Don’t Overexert Yourself: Avoid strenuous physical activity when the outside temperature is high. Take breaks, especially if you are working outside.

Tips for Treating Someone Affected by Sunstroke:

Move Them to a Cool Place: Immediately get the affected person to a cool, shaded area. Use a damp cloth or frequently wash the body with water to bring down their temperature.

Rehydrate the Person: Give them ORS (oral rehydration solution), lemon water, or rice water to help rehydrate their body.

Seek Medical Attention: If symptoms worsen or the person becomes unconscious, take them to the nearest health center immediately. Heat strokes can be life-threatening and require urgent medical care.

Dr. Nikhil Nepal holds an MBBS degree and is a medical doctor.