How Should We Deal with Extremely Hot Weather?

Increasing heat waves due to climate change, decreasing water resources, deteriorating food chains and living environments have negative effects on human health. Climate change also has negative effects on access to clean water, clean air, social structure, safe shelter and food security. With the change in the distribution of disease-carrying vectors, increases can be observed in infectious diseases such as malaria, diarrheal diseases, extreme weather events and air pollution-related illnesses and deaths. Extremely hot weather, in particular, seriously threatens the health of vulnerable groups such as the elderly, infants and those with chronic diseases.

Prevent heat-related health problems by keeping cool and staying hydrated in hot weather. Plan ahead and stay in touch with others.

1) Stay cool

• Use air conditioning if available. You can also reduce air conditioning costs by using a fan and raising the thermostat temperature on your air conditioning unit to 26-27˚C.

• Electric fans can help cool the body when the indoor temperature is below 39-40˚C.

• Keep your skin wet using a spray bottle or damp sponge.

• Soak a towel in cold water and wrap it loosely around your head.

• Take a cool shower with cold water.

• Wear light, loose clothing.

• Visit air-conditioned buildings such as shopping malls and public libraries.

• Use blinds or curtains to block direct sunlight through windows.

• Open windows and doors if you feel it is hotter inside than outside.

2) Stay hydrated

• Drink water before you feel thirsty on days when you are exposed to extreme heat, especially if you are doing physical activity.

• Always carry a bottle of water with you when you leave home.

• Watch for signs of dehydration such as feeling thirsty, dizziness, dry mouth, fatigue, dark, strong-smelling urine, or urinating less than usual.

3) Plan ahead

• Cancel or reschedule non-essential outings in extreme heat.

• Plan important activities for the coolest part of the day.

• If you must go outside, take a bottle of water with you, seek shade and wear a hat and sunscreen to protect your skin.

• Monitor weather forecasts and warnings. Check heat wave forecasts via TV, internet and social media.

• Stock up on food, water and medicine to avoid having to go out in the heat.

• Make sure food and medicine are stored at appropriate temperatures.

• Consult your doctor to check if your medicines need to be changed in extreme heat.

• Check that your fan or air conditioner is working properly. Have your air conditioner serviced if necessary.

• Look at things you can do to make your home cooler, such as installing reflective sheeting, insulation, windows, external window awnings, shade cloths or external blinds, and planting trees around the house to provide shade.

4) Stand in solidarity
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Contact people who are at high risk or who may need your support on extremely hot days. Here’s how you can help your family and friends who are at higher risk of heat-related health problems.

• Call or visit them regularly to see how they are coping, especially if they live alone.

• Seek medical attention immediately if they show any signs of heat-related health problems.

• Encourage them to stay cool and drink water.

• Offer to do their shopping or other errands so they can get out of the heat at times that are convenient for you.

• Take them somewhere cool during the day at times that are convenient for you. For example, a shopping mall, cinema, library, etc.

5) Avoid exercising outdoors in extreme heat
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Working and exercising in the heat increases the risk of heat-related health problems. For people who are outdoors in hot weather:

• If possible, cancel work or strenuous exercise outdoors or reschedule for a cooler day.

• Plan important activities for the coolest part of the day.

• Take more frequent and longer breaks when possible.

• Choose areas with shade and natural air movement.

• Reduce air temperature and help the body cool with outdoor misting fans.

• Stay hydrated - generally drink at least half a litre of fluid in the 2 hours before exercise.

• Aim to drink around 200ml of fluid every 20 minutes during exercise.

It is easy to dehydrate or our body to overheat in extremely hot weather. The heat can cause serious and potentially fatal health problems such as exhaustion and heat stroke, trigger sudden events such as heart attacks or stroke, or worsen existing medical conditions such as kidney or lung diseases. Extreme heat affects circulation and respiratory systems. Especially vulnerable groups such as elderly people, patients of chronic circulation and/or respiratory diseases, babies and people with disabilities are seriously threatened by the extremely hot weather.

Who are at Risk in Extremely Hot Weather?
Extremely hot weather may affect everyone. The people who are more at risk are people over the age of 65, babies and infants, pregnant women, and people with acute or chronic health conditions.

People over the age of 65 are more vulnerable to health problems related to heat since their bodies are less able to adapt to the changes in the temperatures. In addition, these people are more likely to have other medical conditions and to use drugs that can prevent the body’s ability to adjust temperature. Elderly people with medical conditions should have their care plans reviewed by their physicians before the weather gets hot to ensure that these conditions are well in check. Ask your physician whether your risk of health problems due to heat increases in hot weather. Your physician may advise you to adjust your liquid intake, avoid some drugs or adjust the dosages in extremely hot periods.

Babies and infants need special care during hot weather since they are less able to handle temperature changes.

• Do not ever leave babies or infants in the car.

• Provide additional breast milk or bottle-nursing to babies in hot weather and encourage children to drink water regularly.

• Dress babies and kids in light and loose clothes in hot weather.

Dealing with extremely hot weather is an important subject to take notice of in order to protect our health. Staying cool, drinking lots of water, scheduling daily activities according to the heat and staying in communication with our loved ones are among the simple but effective measures we can take during this period. We need to be extra careful about elderly people, children and people with chronic diseases who are especially at risk. Do not forget, extreme heat can affect everyone, and these measures can save lives. We wish you a healthy and cool summer, thanks for reading!