Don’t Forget to Stay Cool in the Heat with These Tips

RRI.CO.ID, Jakarta - As temperatures rise around the world, staying hydrated and protecting the body from excessive heat can help prevent heat-related health problems. The World Health Organization (WHO) and Indonesian health platform Alodokter recommends drinking water regularly, aiming for about one cup every hour and at least two to three liters a day, while limiting alcohol and excessive caffeine.

1. Choose the right clothing

Choosing the right clothing can also make a difference during hot weather. According to WHO and Alodokter, Wear light-colored, loose-fitting and breathable clothes, while using light bed linens and avoiding cushions that can trap heat.

2. Cool the skin

Staying cool is not only about what you wear but also how you manage your daily routine. WHO recommends taking cool showers or baths and cooling the skin with a damp cloth, spray bottle or wet clothing when temperatures become uncomfortable.

3. Wear sunscreen

For those who need to go outdoors, simple protection can help reduce exposure to intense sunlight. Alodokter recommends using sunscreen to protect the skin from ultraviolet rays, as well as wearing a wide-brimmed hat or cap and sunglasses to protect the face and eyes.

4. Avoid outdoor activities for too long

Timing outdoor activities is another important part of staying comfortable during hot weather. Alodokter advises avoiding outdoor activities when the sun is at its strongest, particularly between 10 a.m. and 2 p.m., or seeking shade and air-conditioned spaces when going outside is unavoidable.

5. Keep your home cool

Keeping the home cool can also help the body cope with high temperatures. WHO recommends opening windows after dark to let in cooler night air, while closing windows and covering them with blinds or shutters during the day to block sunlight and turning off unnecessary electrical devices.

Besides, WHO advises using electric fans only when temperatures are below 40 degrees Celsius, while air conditioning can be set at 27 degrees Celsius alongside a fan to make the room feel around four degrees cooler. However, when temperatures rise above 35 degrees Celsius, electric fans may not prevent heat-related illness, making regular fluid intake and moving to a cooler place especially important.

If the home cannot be kept cool, spending two to three hours a day in an air-conditioned public building or another cool location can provide relief. It is also recommended to move to the coolest room in the house, particularly at night.

Heat exposure can become dangerous if warning signs are ignored. People who are experiencing dizziness, weakness, anxiety, intense thirst or headache during a heatwave should move to a cool place, measure their body temperature and drink water to rehydrate.

More serious symptoms may indicate heatstroke, a potentially fatal medical emergency. Immediate medical attention is needed if someone feels faint, dizzy or nauseous, stops sweating, shows signs of delirium or loses consciousness.