Episodes of high heat are increasing and putting our body to the test. While infants and the elderly are the most vulnerable, we are all affected by the risks of dehydration and heat stroke.
To face the next heatwave with serenity, sometimes it is enough to readjust a few simple but crucial daily habits. Here are the essential recommendations from our expert to protect you.
Hydration and nutrition: good reflexes on the plate and the glass
To compensate for water loss due to sweating, hydration must be your first reflex, but it must be done well.
“You must drink regularly, in small quantities throughout the day, without ever waiting until you feel thirsty.“, insists Dr. Gérald Kierzek, emergency physician and medical director of True Medical. “Focus on water, fruits and vegetables rich in water such as cucumber or melon, cold soups and light meals. On the other hand, absolutely avoid alcohol and limit very sugary drinks, as well as meals that are too fatty or too salty which tire the body.”
The emergency doctor also recalls an essential logistical point. “Anticipate your shopping to avoid going out at the hottest times and be sure to scrupulously keep fragile foods cool.
Interior and sleep: how to keep your body and your home cool
Faced with stifling heat, our home can quickly turn into a kettle. A few common sense actions can help maintain a bearable temperature.
“Keep your home as cool as possible by closing the shutters and windows during the day, then ventilate at night as soon as the outside air becomes milder.advises the medical director of True Medical.
For your physical comfort and better sleep, Dr. Kierzek recommends also changing certain habits.
“Take lukewarm, non-icy showers to avoid thermal shock, and lightly moisten your skin or laundry. For the night, sleep with cotton or linen sheets, lighten your bedding and put away the duvet. You can create drafts or use a fan or air conditioning if you have one, but always be careful not to create too harsh a thermal contrast with the outside.”
Mental health and pace of life: take it easy and accept fatigue
The heatwave not only attacks the body, it also weighs heavily on our nervous system and our morale.
“It is completely normal to feel tired, irritable or have disturbed sleep during a heatwave. You have to accept it.” reassures Dr. Gérald Kierzek. “Reduce your demands, slow down, take regular breaks and avoid trying to ‘keep it up’ at all costs.”
To avoid losing your footing, the expert recommends structuring your days. “Keep simple guidelines throughout the hours: set specific times to drink, eat, cool off and rest. Finally, prevent isolation by regularly checking in on your loved ones, particularly the elderly or those living alone.”
Activities and vigilance: adapt your outings and watch for warning signs
Finally, managing a heat wave requires changing our behavior outside and increased medical surveillance.
“It is essential to adapt your outings and physical activities by limiting them to the coolest hours of the day“, warns the doctor.”Wardrobe wise, wear loose, light and breathable clothes..
Dr. Kierzek also calls for constant vigilance regarding medical treatments and physical symptoms.
“Finally, be wary of medications or specific situations that promote dehydration. Above all, closely monitor warning signs in yourself or those close to you: discomfort, confusion, vomiting, cramps or severe weakness should immediately alert you and require attention.”
Indeed, during heatwaves, prevention remains our best weapon. By slightly modifying our diet, adapting our environment and agreeing to slow down, we help our body overcome the ordeal of the heat. Stay vigilant, take care of yourself and watch over your most isolated neighbors or loved ones.