Strategies to cope with extreme heat

Heat is generated by the body’s metabolic processes and the surrounding environment. The skin then loses it through sweating and radiation.

Adaptive behaviors such as staying indoors, in air-conditioned areas, and using fans can help you to manage heat better.

Heat-related illness occurs when heat gain exceeds heat loss. This can arise from metabolic processes or the environment. Heat-related infections can range from mild (such as heat cramps) to severe and life-threatening (such as heat stroke).

Heat stroke is a medical emergency, leading to rapid death in 10% to 50% of cases and poor outcomes in a high proportion of survivors, according to the is also a high-risk activity. This is especially true if you’re in direct sunlight. Alcohol and drugs can increase the risk of heat illness. Alcohol is a diuretic, while drugs alter thermoregulation.

The body’s reaction to heat can also be affected by medications such as antidepressants and antipsychotics, anticonvulsants and antipsychotics (seizure medicine), and antihistamines. The location of your home also plays a part in how much heat you are at risk from. Most likely to be affected are people who live in multi-story buildings and houses with no external shading, such as blinds, awnings, or vegetation.

Air conditioning is a great way to stay cool in extreme heat. You can do this at home or in an air-conditioned location such as a cinema, shopping center, community center, or library.

Shades can be used to keep the house cool. bignoseduglyguy/Flickr

Prepare for extreme heat this summer by ensuring that you have a plan in place.

Setting up fans in the living room and bedroom. This may require the assistance of family members or caregivers.

Check that the air conditioners are working efficiently. Check that they are not still in heat mode and the thermostat is reset. Check that the remote control clearly indicates the cool way.

It is essential to have access to fluids. Keep a refrigerator stocked with water and cool drinks.

If you expect very hot weather, make sure that you have enough food and medicine to last a few extra days.

All refrigerated medications should be kept in a fridge at all times. Other medicines may have to be moved into cooler areas of the home.

Pull down your awnings and shutters to protect your home against heat. Shade cloth can be placed over pergolas and walls to provide shade.

Consider what you would do in the event of a blackout. You should have a list of contacts you can contact for assistance if necessary. If you don’t have power, ask if your mobile phone can still work. Also, ask if your neighbors will be able to help you.

When the weather is extremely hot:

Keep in touch with family and friends; they could be your lifeline.

Stay hydrated by drinking plenty of fluids, even if you do not feel thirsty. Take small amounts frequently. Avoid alcohol and tea or coffee, as they are mildly diuretic.

Avoid the sun during the hottest time of the day and perform any outdoor tasks in the early morning hours when the temperature is cooler.

Use your air conditioner or fans. It is cheaper and easier to cool one room than the entire house. Cool down your bedroom at least two hours before you go to bed, and then open the windows in the evenings when it is cooler.

If you do not have air conditioning, go to a cool place and leave early to avoid the heat.

Place your feet into a bucket or basin of cool water to cool down. It is best to use cool water rather than ice cold as it causes blood vessels to contract and reduces the body’s heat-radiating ability. It would help if you were mindful of those who cannot do it for themselves, such as children, babies, and disabled people.

Eat small meals frequently and avoid cooking. Food should be kept in the fridge.

Rest – do not overwork yourself, and think of siesta.

Listen to radio and TV for information about heatwaves.