Heat Wave

Heat wave: what to do?

In case of heat wave, it is important to have the right reflexes. Here are 10 tips to follow in order not to suffer too much in hot weather:

1) Hydrate yourself!

Drink a lot and regularly. 1.5 to 2 liters are the minimum, but in case of high temperatures or physical exertion, even drink more. Drink ideally water, herbal teas or infusions. Coffee, alcohol and (too) sweet drinks are to be avoided during hot weather. Similarly, avoid too cold drinks!

2) Keep your home cool:

Air your home (or your workplace!) Early in the morning and late at night. During the day, close shutters and curtains, especially those exposed on the sun side. Another advice: avoid if possible the use of electrical appliances that may heat the room more (oven, hair dryer, printer.).

3) Eat light!

To avoid tiring the body more, avoid eating hard-to-digest meals. Fruits, salads and fresh vegetables are your best allies for providing vitamins, minerals and water to your body. Also bet on foods rich in carbohydrates, but low in fat.

4) Choose suitable clothes

Lightweight, ventilated and "breathable" clothing (cotton or microfibre) helps prevent heat build-up. Avoid keeping sweat-soaked clothes on yourself too long and plan to change regularly.

5) Get out covered!

When you go out, choose clothes that are light in color and well-covered (so as to avoid exposure to the sun as much as possible). And of course, do not go out without a hat, sunglasses and an effective sunscreen!

Quiz: How to protect yourself from the sun?

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6) Get enough sleep

Do you have trouble sleeping because of the heat? Leave aside the usual duvet and try a simple light sheet. Even if it's hot: avoid drafts to avoid getting cold, and try to cool your room before going to bed. If you have the opportunity: a short nap in the afternoon can help recover some sleep.

7) Sport: go very slowly!

Avoid heavy physical efforts during the heat wave. Limit your sporting activities in the early morning or at the cooler evening hours.

8) By car, be careful!

If you travel by car, remember that heat can impact your ability to react. So: caution! Also, avoid putting the air conditioning thoroughly, to avoid risking a cold or thermal "shock" when you get out of the car.

9) Are you going on a trip?

Prepare well! Before traveling to a warm country in the south, make sure that the length of your trip, planned activities and transportation are adapted to your state of health and fitness. Take some water with you.

10) Help people at risk!

Babies, children and the elderly, but also the sick or disabled, are particularly fragile and at risk of suffering the physical consequences of a heat wave. They are not always aware of the danger of heat, or the need to hydrate themselves, or they are not able to provide for themselves the essential need to drink.

If you know people at risk around you, do not hesitate to offer them water regularly. Similarly, if you know a person at risk living alone or isolated, do not forget to regularly take his news

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Read also :

> Excessive perspiration and night sweats: what to do?
> 10 tips for sleeping well despite the heat
> Advice to travelers
> Time difference: our advice against jet lag

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