It's essential that we take precautions because of the rising temperatures and increasing severity of heatwaves, especially in the Delhi NCR region. Severe health problems including heat exhaustion, heatstroke, and dehydration can result from prolonged exposure to intense heat. The risk of these illnesses rises as our bodies become less able to withstand high temperatures, therefore it's critical to comprehend how excessive heat affects the body and how to be safe when it happens.
The effects of extreme heat on the human body
Heat waves and other extreme temperatures can have a major effect on our overall health and body. Sweating in high temperatures causes the body to lose fluids and electrolytes quickly, which can result in dehydration and a mineral imbalance, says Dr Mohan Kumar Singh, senior consultant internal medicine, Marengo Asia hospital, Gurugram. He says that this may make it more difficult for the body to control its temperature, which could lead to symptoms including headaches, nausea, weakness, and lightheadedness.
Muscle cramps, a fast heartbeat, and profuse perspiration are the signs of heat exhaustion, which can worsen from dehydration and overheating if they are not treated. Heatstroke, a potentially fatal illness characterised by a body temperature above 104°F (40°C), disorientation, unconsciousness, and possibly organ damage, can develop from heat exhaustion. Extreme heat events put vulnerable populations older people, kids, and people with underlying medical conditions at greater risk.
Tips to stay safe during extreme heat
Stay hydrated: Many have said this before but it's critical to stay hydrated during a heat wave, says Singh. Whether or not you are thirsty, always have a bottle of water on you and sip on it frequently. Staying properly hydrated aids in controlling body temperature and guards against heat-related disorders. Steer clear of drinks that can cause dehydration, like alcohol and caffeinated beverages.
Seek shade: Take regular stops in the shade to cool off when you're outside. This is crucial while traveling long distances or engaging in outdoor activities. By offering a break from the intense sun, shade lowers the chance of overheating.
Wear appropriate clothing: Wear light-coloured, airy, and loose-fitting apparel, he says. Better air circulation is made possible by breathable materials like cotton, which helps sweat escape and cool the body. Sunglasses and a wide-brimmed hat can also offer further defense against the sun's damaging UV radiation.
Avoid strenuous activities: Avoid physical activity as much as possible during the hottest hours of the day, which are usually from 10 a.m. to 4 p.m. If you have to finish things outside, try to finish them in the cooler hours of the day, such as early morning or late evening. Additionally helpful in preventing heat-related conditions are taking breaks and pacing oneself.
Recognise symptoms of heat illness: Recognise the symptoms of conditions brought on by the heat, suggests Dr. It is important to treat symptoms like light-headedness, dizziness, fast heartbeat, and profuse sweating seriously. Get medical help right once if you or someone else exhibits symptoms of heat exhaustion or heatstroke.
Keep your living spaces cool: To chill indoor areas, use air conditioning or fans. Spend time in air-conditioned public spaces, including malls or libraries, if you don't have air conditioning. During the day, closing blinds or curtains can also assist keep interior rooms cooler.
Limit the use of appliances: Stay cautious of heat-producing appliances like clothes dryers, dishwashers, and ovens during the hottest hours of the day. This approach minimises extra heat buildup, eases the burden on cooling systems, and conserves energy to help keep a living space colder.
Limit time in parked vehicles in heat: During a heatwave, try to avoid spending a lot of time in a parked car because the inside temperature can quickly increase to deadly levels, says Singh. If you have to drive, make sure the air conditioner is working well and do carry a lot of water.
Eat cooling, light and refreshing foods: During a heat wave, include cool foods like yogurt, watermelon, cucumber, and mint in your diet. These meals offer a cooling and beneficial method to beat the heat since they not only keep you hydrated but also help cool your body from the inside out.
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