Delhi's summer can be brutally hot, with temperatures often soaring above 40°C (104°F). Heatwaves can pose serious health risks, including heat exhaustion and heatstroke. To stay safe and healthy during these scorching days, it’s crucial to follow certain guidelines. Here are five important dos and don'ts to help you navigate the heatwave effectively.
Dos
- Stay Hydrated: Drink Plenty of Water: During a heatwave, your body loses more water than usual through sweating. Ensure you drink at least 8-10 glasses of water daily. Include other hydrating fluids like coconut water, fresh fruit juices, and electrolyte drinks to maintain your body's fluid balance.
- Wear Light Clothing: Choose the Right Fabrics: Opt for light-coloured, loose-fitting clothes made from breathable fabrics like cotton or linen. These materials help keep your body cool by allowing air circulation and absorbing sweat.
- Stay Indoors During Peak Hours: Avoid Direct Sun Exposure: The sun is at its strongest between 11 a.m. and 4 p.m. Try to stay indoors during these hours. If you need to go out, seek shade whenever possible, and avoid strenuous activities.
- Use Cooling Aids: Utilise Fans and Air Conditioners: Ensure your living space is well-ventilated. Use fans, air conditioners, or coolers to keep the indoor temperature down. Taking cool showers or using damp cloths on your skin can also help lower your body temperature.
- Eat Light and Fresh: Opt for Hydrating Foods: Include plenty of fruits and vegetables in your diet, particularly those with high water content like cucumbers, watermelon, and oranges. Avoid heavy, spicy, and fried foods as they can increase your body heat.
Don'ts
- Avoid Excessive Physical Activity: Limit Outdoor Workouts: Intense physical activities can lead to dehydration and heat-related illnesses. If you must exercise, do it early in the morning or late in the evening when temperatures are cooler.
- Don’t Ignore Signs of Heat-Related Illness: Be Vigilant About Symptoms: Symptoms like dizziness, headache, nausea, excessive sweating, and a rapid pulse can indicate heat exhaustion. If you experience these symptoms, seek a cooler place, hydrate, and rest. Severe symptoms like high fever, confusion, or fainting require immediate medical attention.
- Don’t Overuse Caffeine and Alcohol: Limit Diuretics: Caffeine and alcohol can increase dehydration. Try to limit beverages like coffee, tea, and alcoholic drinks during the heatwave. Instead, focus on water and hydrating fluids.
- Avoid Stuffy and Unventilated Spaces: Keep Air Circulating: Avoid spending time in enclosed, poorly ventilated areas. These environments can quickly become hot and suffocating, increasing the risk of heatstroke. Ensure there is proper airflow wherever you are.
- Don’t Leave Anyone in a Parked Vehicle: Never Leave People or Pets in Cars: Temperatures inside a parked car can rise rapidly, posing a lethal risk to children, elderly people, and pets. Never leave anyone unattended in a vehicle, even for a short time.
By following these dos and don'ts, you can protect yourself and your loved ones from the dangers of Delhi’s intense heatwaves. Stay cool, stay hydrated, and stay safe!
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