Prolonged heat waves are appearing more frequently in many areas, making outdoor travel uncomfortable and posing many health risks. In conditions of high temperatures, the body is prone to dehydration, exhaustion or heatstroke if not properly protected.
One of the important notes is to limit going out during peak hot hours, usually from 11 am to 4 pm. This is when outdoor temperatures rise sharply, UV rays are more active and the risk of dehydration is also higher. If possible, work or outdoor activities should be arranged in the early morning or late afternoon to reduce the impact of high temperatures.
On hot sunny days, the body is easily dehydrated due to excessive sweating. Therefore, you should drink water regularly instead of only drinking when you feel thirsty. In addition to filtered water, you can supplement coconut water, diluted lemon water or electrolyte solutions to help replenish water and minerals for the body.
Choosing appropriate clothing also helps the body feel more comfortable when moving in hot sunny weather. You should prioritize loose-fitting, breathable materials such as cotton or linen to limit feelings of stuffiness. Light-colored clothing also helps reduce heat absorption compared to dark-colored clothing. In addition, wide-brimmed hats, sunglasses or sunshades can help protect the body from direct sunlight.
In addition, sunscreen is an item not to be missed when having to go out for a long time. Direct exposure to harsh sunlight can cause sunburn, irritation and increase the risk of long-term skin damage. Sunscreen with an SPF of 30 or higher should be used and reapplied after a few hours if you are active outdoors continuously.
Choosing a suitable means of transportation also helps limit the risk of exhaustion due to heat. If using public transport, you should prioritize cars with air conditioning or shady waiting areas. For private car drivers, it is necessary to check the car's cooling system before moving and avoid leaving the car in the sun for too long.
In addition, you should bring some necessary items such as water bottles, wet wipes, electrolyte solutions, hats or snacks. These items can support your body in case you have to move outdoors for a long time.
Pay attention to warning signs that the body is affected by high temperatures such as dizziness, headache, nausea, cramps or fatigue. When these symptoms appear, you should quickly find a cool place to rest, replenish water and cool down your body as soon as possible.
