The following tips are a collection of the important tips towards a safe and healthy summer.
1. Summer Diet
Diet is one of the most important factors that helps your body to respond to heat. Because of excessive sweating, keeping your body hydrated is essential.
Basically, consuming liquids help keep your body hydrated is very important. Naturally, water is the best source of all during this summer. The amount of water required depends on the sweat rate which in turn is determined by the work rate, age, weight and gender of the person. In general, a good rule of thumb is that one should consume 30 to 35 ml of water per kilo of body weight.
Consumption of all the drinks containing caffeine should be avoided during summer. Similarly, food can also decrease or increase hydration in body. Therefore, foods containing oil, salt should be avoided or reduce its intake. Foods like banana, that are good source of carbohydrates qualifies to be the best summer fruit as it is rich in carbohydrates and potassium.
2. Avoid Staying Out in the Heat
All kind of outdoor activities are best to be scheduled either in the early morning or in evening hours usually after 5pm. Take care of the clothing you choose to wear; light colors and cotton fabrics are most recommended.
Surely there are some who wouldn’t mind stepping out and getting a sun tan. However, temperatures in the UAE are not the same as in other summer destinations; and can really head towards the 50’s, wearing a sun block at all times is a good options to save yourself from sun burns. For some other, heat rash prevention creams are recommended. Besides when working outdoors, remember to take some frequent breaks, especially at midday.
3. Recognise heat stress
There are three levels of heat stress; heat cramps, heat exhaustion and heat stroke.
Heat cramps are caused by direct sunlight or direct exposure of your body to the sun. Symptoms include feeling tired, pain in muscles, loss of appetite, etc. Whenever these symptoms are encountered it is recommended to have lots of water.
Heat exhaustion symptoms include headache, weakness, the body temperature rising above 38°C, vomiting, rapid pulse, faintness, fatigue and restlessness. This condition is a bit serious and requires consultation with a doctor.
Heat stroke is a very serious condition and could be fatal. As with the other conditions, the victim experiences headache, nausea and dizziness. The skin is not cold and clammy, but flushed, hot and unusually dry as the body has used all its water and salt resources. There is a high body temperature, and the victim can suffer from confusion or a fast-developing deep unconsciousness.
4. Take correct measure to recover from heat stress
In case of a heat stroke, medical assistance should always be sought immediately. Help from surrounding people will prove helpful. While waiting for the assistance, the victim needs to be stripped of his outer clothes and cooled down by applying cold water or a wet sheet. If the victim is conscious, he can sip water. However, the victim may be vomiting.
When a person is suffering from any kind of heat stress, he needs to lie down in preferably a cool place with the legs slightly elevated. Drinking water is always a good idea. The victim will benefit from drinking an electrolyte replacement solution. This solution includes sodium, potassium, magnesium, and calcium and hydrates your body.
In case of heat cramps, one should massage the limbs gently to ease spasms or firmly if cramped, and apply ice packs afterwards. When the symptoms are more serious, clothes should be loosened. The victim will benefit from a fan and sprays of water of the body.