As the intensity of the heat of summer increases. The chance of a heat wave is more frequent. these prolonged periods of heat are extremely dangerous leading to heat-related illnesses and even fatalities.

It is mandatory to take a few precautionary steps to save yourself and survive a heat wave. It is important to keep yourself cool so that you are unaffected and saved during a heat wave,

1. The Importance Of Hydration

Drink Plenty of Water

Our body’s strongest mechanism for cooling off is through sweating and sweating a lot means you are prone to dehydration.

The biggest risk of heat waves is dehydration. This can only prevented by hydrating the body thoroughly. Drink plenty of water daily to avoid any risk, drinking at least 8-10 glasses a day saves the body from dehydrating. Avoid consuming caffeinated drinks, sodas, sugary drinks or juices high in sugars-these drinks do more harm than good, they contribute towards dehydrating the body

Electrolyte Replacement

Sweating leads to losing essential electrolytes like potassium, sodium, and magnesium from the body. this leads to fatigue and tiredness. Consider consuming beverages such as water with some mint and lemon, lemonade, detox drinks, or smoothies made of natural ingredients or foods such as bananas, nuts, and leafy green vegetables that replenish your electrolytes when you sweat

2. Take Cool Showers and Baths

Cool Down Your Body

Take a cool shower every day to get rid of the heat. Always keep a cold towel and place it on the wrists, neck, and forehead to prevent the body from raising temperature.

Use a Wet Towel or Ice Pack

Keeping yourself cool with a wet towel and an ice pack cools down the body and provides instant relief.

3. Stay Indoors During Peak Heat

Avoid the Hottest Part of the Day

The sun shines the brightest between 10 a.m. and 4 p.m. Try to stay indoors during these hours to save yourself from the scorching heat. If it is important to step out, take frequent breaks in the shade, limit the exposure, and prefer air-conditioned spaces.

Use Fans and Air Conditioning

Sit in rooms that have cross ventilation and allow air to circulate using fans or sit in air-conditioned rooms. if you don't have access to air conditioners spend a little time in places that are cool such as shopping malls, libraries, or community centers.

Make your house Heat Proof 

Adding thermal shades to your house keeps it insulated and also prevents the heat and direct sunlight from making your house too warm.

4. Adjust Your Diet

Eat Smaller Portions

Eat smaller portions as large portions tend to increase the body temperature. Smaller portions are easily digested by the body. Opting for fresh fruits and vegetables hydrate the body and are excellent choices in summers

Avoid Hot and Heavy Foods

Avoid eating heavy and spicy foods as they dehydrate the body. Prefer having salads and fruit salads to keep the body cooler.

3. Wear Appropriate Clothing

Wear Lightweight and Breezy Clothes

Choose clothing that is lightweight, loose-fitting, and light in colors to keep the body safe from the sun waves. In contrast, dark colors absorb more heat while light colors reflect it.

Sun Protection

Before stepping out or even inside homes protect the skin from harmful UV rays by using sunscreen with at least SPF 30. Using Vibrant Glamour Whitening Sunscreen Cream saves your skin from the harmful effects of UV rays of the sun. it has SPF 50 with titanium dioxide preventing sun tanning and helps in brightening the skin. 

Wear caps and brimmed hats to save yourself from the heat.

6. Be Aware of Heat-Related Illnesses

Know the Symptoms

Heat stroke and heat exhaustion are common heat-related illnesses. the common symptoms of heat exhaustion include heavy sweating, dizziness, weakness, nausea, and headache. Heat stroke has more severe symptoms like high body temperature, seizures, confusion, and loss of consciousness

Act Quickly

If someone around you shows signs of heat stroke or exhaustion, move them to a cooler place, and hydrate them with drinks such as lemonade and cool compresses. In case of a severe heat stroke, consult your healthcare provider and get medical attention immediately.

Conclusion

Every season has its charm and repercussions. Heat waves can be challenging, but with the right precautions, you can protect yourself and your loved ones. Drink water and make yourself some detox drinks that intoxicate your body with electrolytes and the right amount of hydration. save yourself from heat-related illness. Summers is a season to cherish, enjoy the sunbaths, and make use of nature’s gifts like mangoes, watermelon, and berries