How to protect your body before the heatwave: doctors advise
A heatwave is forecast for June 19, and doctors say the preparation should start sooner. Here is a step-by-step guide on what to do before the heat actually hits.
- A heatwave is forecast for June 19, and doctors advise building summer habits into your routine now.
- Belgrade's City Institute of Public Health recommends staying indoors during the hottest part of the day, roughly between 11 a.m. and 5 p.m.
- Do not go out without a bottle of water, a hat and sunglasses, and drink still water and low-calorie drinks with no caffeine or alcohol.
- Cardiologists warn that a sudden temperature spike strains the heart, so the risk is higher for older people and those with chronic conditions.
Do you wait for the heat to hit before you react? That is a mistake, because the body needs to be prepared earlier. A heatwave is forecast for June 19, and Belgrade’s City Institute of Public Health is already urging people to adopt summer habits in June, while mornings are still bearable.
The reason is simple. Heat exhaustion does not build up overnight, it comes from a sudden rise in body temperature that the body cannot regulate in time. Add dehydration to that, and the heart and blood vessels work under greater pressure. That is why cardiologists single out older adults, people with high blood pressure and anyone on heart medication. The good news is that most of the risk can be cut with plain, everyday habits.
What should you do before the heat actually hits?
First, shift your daily routine. Plan walks, errands and physical work for early morning or late afternoon, and avoid going out roughly between 11 a.m. and 5 p.m., when the sun is strongest.
Second, make water a habit. Do not leave the house without a bottle of still water, a hat or cap, and sunglasses. The easiest trick is to keep the bottle by the door, so you grab it automatically, like your keys.
Third, prepare your home. During the hottest hours, keep blinds and curtains down on the sun-facing side, and air the rooms early in the morning and in the evening when the air cools. Light cotton bedding and pale clothing help the body release heat more easily.
Fourth, plan your groceries. Fruit and vegetables with a high water content, watermelon, cucumber, tomato and melon, top up your fluids without much effort. Leave heavy, fatty meals for the evening, once the temperature drops.
What to drink, and what to avoid through the day?
The basic rule is to drink before you feel thirsty, because thirst already means the body is behind on its needs. Through the day, choose still water and low-calorie drinks with no caffeine or alcohol. Coffee and sugary fizzy drinks do not replace fluids properly, and alcohol dries the body out further and makes temperature regulation harder.
Pay special attention to family members who will not ask for water on their own. Small children, older people and pets dehydrate easily and may not show it in time. For them it helps to put fluids on a schedule, a glass of water with every meal and between meals, and a pet bowl kept full and in the shade.
Do not ignore the warning signs. Dizziness, headache, nausea, a racing pulse or unusual tiredness can be early signals that the body is overheating. When that happens, move into shade or an air-conditioned room straight away, sip water slowly, and cool the neck and joints with a damp cloth. If the symptoms do not ease, call a doctor.
The key is to turn these few steps into a routine before June 19, while it is still easy. A body used to drinking enough and staying out of the strongest sun copes with hot days far better.
Which of these habits will you bring into your day first?
