One heat wave has just ended, and meteorologists are announcing another one in a few days (from Monday), with temperatures up to 40 degrees. High temperatures, as well as weather changes, are a great stress for the body, and in order to cope with such difficult weather, doctors recommend drinking plenty of fluids, eating light food rich in vitamins and not overdoing physical activities.
"Given that most people are not prepared for high temperature, which is mainly the reason for collapse, headaches, poor concentration, irritability and insomnia are possible in meteorologists. That is why it is recommended that they plan their working day according to the forecast, to avoid stressful situations, rest in the afternoon or walk outdoors, especially by the sea and the river," advises Dr. Zorica Merdović.
Nowhere without water
"You shouldn't leave the house without a bottle of water and a fan, you should avoid walking around the city or sunbathing from 11 a.m. to 16 p.m., while people who have health problems caused by the weather are recommended to go to the doctor and check their blood count as a preventive measure. Citizens are also recommended regular meals - a mandatory breakfast, a light lunch, a light dinner and two daily snacks, which will preserve strength, maintain good concentration and invigorate the body. During high temperatures, it is extremely important to drink enough fluids, because drinking water is the most pleasant and helpful for the body then.
At high temperatures, healthy adults should consume eight to ten glasses of water a day, and those who engage in physical activities should add one to three glasses of water to this amount for every hour of activity.
People over 65 are advised to drink fluids often, regardless of whether they are thirsty, because the body of old people has reduced water reserves due to a reduced feeling of thirst," says our interlocutor.
Do not overdo the air conditioning
"Protection from external influences in the living space implies regular maintenance of personal hygiene - showering - bathing with lukewarm water before going to sleep, when arriving from work, from the city, places for recreation. It is also recommended to ventilate the rooms more often and darken them, use air conditioners, but so that the difference in temperature between the outside environment and the room where one stays is not greater than 7 to 10 degrees. This helps the body to use cooling mechanisms and properly adapt to the weather conditions," adds Dr. Merdović.
Dress appropriately
Whether you are outside or inside, you should dress lightly. Wear loose and light clothing made from natural materials such as linen and cotton. Avoid wearing polyester and flannel, as these materials trap sweat.
Protect both your face and head by wearing wide-brimmed hats or caps, and wear sunglasses to protect your eyes from strong sunlight. Avoid wearing black or dark clothing as such clothing absorbs heat faster. It would be good if you could also wear longer sleeves to protect your body from the sun's radiation.
Recognize heat stroke
Get help if you feel dizzy, weak, agitated, intensely thirsty or have a headache.
Move to a cooler area as soon as possible and take your body temperature. Drink a few sips of water or fruit juice at room temperature. Contact your doctor if you experience unusual symptoms or if symptoms persist for a long time.
If you notice warm, dry skin and convulsions, cramps and/or fainting or loss of consciousness in any of your family members or people you are helping, call a doctor/emergency immediately. While waiting for help, try to cool the person with cold compresses, give them fluids to drink, remove excess clothing.
Lower the blinds
If you find it difficult to move and cannot go out in the morning or when the sun sets, be sure to ventilate the house well in those periods so that the steam escapes. Before the sun rises, close all the blinds and draw the curtains. It also helps to change the bedclothes more often, because it refreshes the feeling when you lie down in clean clothes.
If you have one, use cotton bedding because it absorbs sweat better and stays fresh longer. Pillows filled with buckwheat are more difficult to heat up.
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