How to Stay Safe in the Hot Summer Heat

How to Stay Safe in the Hot Summer Heat

The Czech Republic is currently going through a pretty big heat wave. With temperatures reaching up to 36 degrees Celsius, it’s brutal out there, so it’s important to take steps to make sure you stay healthy in the sweltering heat.

One of the biggest health concerns when it’s hot out is dehydration, heat exhaustion, and heat stroke. Dehydration occurs when your body loses more fluid than it takes in, which can lead to heat exhaustion and heat stroke in the hot weather. Heat exhaustion occurs when the internal body temperature rises and is unable to regulate its’ temperature because of lack of water. Heat stroke can come from heat exhaustion and occurs when the internal body temperature rises to 40 degrees C, causing shock, organ failure, or even death. It’s important to take heat exhaustion seriously and take preventative measures to make sure you’re staying cool in this extreme heat.


Ways to keep the body healthy during a heat wave include:


Drinking More Water

When it’s hot out, the body sweats more to regulate your internal body temperature which makes drinking water extremely important. The body loses a large amount of water when it sweats and if you’re not replacing it, you’re going to get extremely dehydrated. loss of water leads to increased body temperature, which can lead to heat exhaustion or heat stroke. The recommended amount of water consumption on a normal day is 6 eight ounce glasses of water and, in the heat, it is recommended to drink more than that. Stay away from caffeine, alcohol, and sugary drinks, as they are dehydrating and can cause you to lose fluid.  

2. Exercising Comfortably


If you decide to exercise when it is extremely hot, make sure you take precautions to make sure you aren’t doing more harm to your body than good. Drink plenty of water, wear cooling clothing, and (if possible) work out inside in air conditioning. If you start to feel off when exercising, stop and save the workout for another day- the body is already working hard enough to keep you cool, don’t put undue stress on it with a workout.


3. Knowing the Body’s Cooling Points


Should you get too hot and start to feel unwell, one way to cool off is by applying ice or pouring cold water over your body’s cooling points. Cooling points are areas on the body where the blood vessels are close to the skin and you can find them by searching for your pulse. On most people, these areas are the neck, elbows, wrists, knees, and feet. Cooling these points helps your body cool down by cooling down the blood in these areas quickly, which then gets pumped throughout the rest of the body.

4. Wearing Protective clothing


This might go without saying, but when it’s hot, save the long pants and jackets for another day. You’re going to want to opt of light, airy clothing that wicks away sweat and keeps you cool. If you plan on being outside, wear clothing that protects from the sun- the sun’s rays can also be incredibly dehydrating and can cause severe sunburn.


5. Cooling your home

A lot of homes in the Czech Republic do not have air conditioning, which makes heat waves especially uncomfortable. Try keeping your home cool by running fans to create airflow, keeping heat producing appliances turned off, and keeping the blinds closed during the day. At night, open up the windows to let in the cooler night air to cool off your home naturally.