Heatwave alert: 10 Essential tips for staying safe outdoors

The weather department does not expect any significant change in maximum temperature over northwest of the country in the next three days and could dip 2-3 degree Celsius thereafter.

Heatwaves pose significant health and safety risks and are becoming increasingly common due to climate change, affecting millions worldwide. During a heatwave, the risk of heat-related illnesses, such as heat exhaustion and heat stroke, increases dramatically. This is particularly concerning for vulnerable populations, including the elderly, children, and outdoor workers. Governments and meteorological departments issue heatwave alerts to warn the public of impending high temperatures and to provide guidelines on how to stay safe.

However, some jobs require an individual to stay outdoor even in this hot temperature so for those, Dr Mrinal Sharma, consultant at Max Care, talks about 10 steps one must keep in mind whenever outdoor.

Stay hydrated: Hydration is crucial for maintaining body temperature and overall health, especially when working outdoors in hot weather. It's recommended to drink plenty of water before, during, and after activities. Start by consuming about 16 ounces of water before you begin your work. During the activity, aim to drink 5 to 7 ounces every 15 to 20 minutes. Keeping a water bottle handy and setting regular reminders to drink can help maintain consistent hydration levels.

Avoid dehydrating beverages: Alcohol, coffee, tea, and caffeinated soft drinks can have a diuretic effect, causing your body to lose more water. These drinks can also increase your heart rate and body temperature, making it harder to stay cool. Instead, opt for water, electrolyte-replenishing drinks, or herbal teas. Keeping your fluid intake focused on hydration-promoting beverages helps maintain optimal hydration and body temperature.

Wear protective clothing: Opt for lightweight, light-coloured, and loose-fitting garments. Light-colored clothes reflect sunlight, while loose-fitting designs allow air to circulate around your body, aiding in evaporation and cooling. Additionally, it's important to change your clothes if they become completely soaked with sweat. Dry clothing helps maintain effective temperature regulation and comfort. Wearing a wide-brimmed hat can provide shade and further protect against the sun.

Pace yourself: It's important to work at a steady, slower pace to prevent overheating. Recognise your physical limits and avoid pushing yourself too hard. If you start feeling overly fatigued, dizzy, or nauseous, it's a signal that you need to slow down and possibly take a break. By pacing yourself and taking regular pauses, you can maintain energy levels and reduce the risk of heat-related stress.

Take frequent breaks: Incorporate regular rest periods into your work schedule. Find shaded or air-conditioned areas where you can cool down during breaks. These rest periods allow your body to recover and lower its core temperature.

Use cooling aids: Simple cooling aids can make a big difference in managing body temperature. Applying a damp cloth to your face or placing it around your neck can provide immediate relief from the heat. You can also use cooling towels or bandanas that are designed to stay cold for extended periods. These aids help lower your skin temperature and provide a refreshing sensation, making it easier to stay comfortable in high temperatures.

Prevent sunburn: Sunburn can exacerbate the effects of heat and lead to more severe health issues. Protect your skin by applying a broad-spectrum sunscreen with a high SPF rating regularly.

Be aware of heat-related illnesses: Heat exhaustion and heat stroke are serious conditions that require immediate attention. Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and headache. Heat stroke, a more severe condition, can cause confusion, rapid heartbeat, and loss of consciousness. Stay vigilant for these signs in yourself and your coworkers and take prompt action if symptoms arise.

Seek shade: Whenever possible, perform tasks in shaded areas to minimise direct exposure to the sun. If natural shade isn't available, consider setting up temporary shelters or using umbrellas to create shaded workspaces.

Eat light: Opt for smaller meals that include fruits high in fibre and natural juices. These foods are easier to digest and help keep you hydrated. Avoid heavy, high-protein foods that can increase metabolic heat production and make it harder to stay cool. Eating light meals at regular intervals supports overall energy levels and comfort.