This week is going to be an absolute doozy.
Here's some tips for you during is awesome heat wave
1. Stay hydrated regularly
Hot weather causes you to sweat, so drinking plenty of water to replenish the lost fluids in your body is extremely important. Have a water bottle within reach as you go about your day and remind yourself to drink up and prevent dehydration. For extra energy and something a little less bland, isotonic drinks work too!
2. Dress light
Avoid dark and tight clothing because they tend to trap heat. Opt for light, airy clothing (preferably cotton!) to allow your body to breathe.
3. Moderate room temperatures
Set your air conditioners to a lower temperature and use curtains or blinds to keep direct sunlight out. Refrain from using dark-coloured curtains or blinds as they can trap heat and cause your room temperature to rise. If you don’t have air conditioners, place a tray or dish of ice in front of a fan and it’ll help to cool your room quickly. Make sure your room is well-ventilated so that you can breathe too!
4. Stay in the shade
When you’re in the outdoors, make sure you stay out of direct sunlight as much as possible. Carry an umbrella or wear a hat if you have to. Most importantly, apply a generous amount of sunscreen (high SPF!) to protect your skin from the searing sun. If possible, walk under trees and sheltered walkways for shade.
5. Know your body’s cooling points
Your wrist and your neck are the most prominent cooling points on your body. To cool down more effectively, use a cold towel or spritz some cool water onto these cooling points.
6. Use wet wipes and mist sprays
Carry some ice wipes and cooling facial mists to keep yourself fresh and cool. Some of these wipes and mists are even specially formulated to lower your skin temperature in order to combat the heatwave!
7. Exercise mindfully
It’s easy to overexert yourself – especially when it’s blistering hot out. If you don’t have access to air-conditioned gyms, opt to work out in the morning or evening to avoid the scorching afternoon sun. Also, swap long cardio sessions with quick interval trainings to ensure your body doesn’t overheat!
8. Eat food with high nutrients
The heatwave will make you sweat and become more lethargic, so it’s vital to replenish your body with the nutrients it needs. Include food with higher water content (fruits and vegetables) in your diet to energise yourself with hydration and nutrients.
9. Avoid caffeine and alcohol
Alcoholic and caffeinated beverages can dehydrate you, and that’s the last thing you want during a heatwave. Avoid coffee, energy and alcoholic drinks altogether!
10. Look out for heat injury symptoms
Keeping a watchful eye on your body’s reaction is a key factor in protecting yourself from succumbing to heat injuries. While reminding each other to stay hydrated, here’s some heat exhaustion symptoms you should look out for:
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