Philippines is a tropical country. It has only 2 seasons dry and wet season. So when summer comes, people dread the heat. Every year the heat index increase because of global warming. When March starts it becomes unpleasantly warm and humid. The temperature recorded for this year’s summer had reached 41 degrees. This makes us more vulnerable to heat illnesses like heat stroke, which is potentially fatal, heat exhaustion, heat rash, and heat cramps. These ailments are preventable, though. Here are some tips to stay cool until the end of summer.

Drink, drink and drink

Summer or not, we should always stay hydrated. Drinking sufficient water replaqces the fluids coming out of your body, helps to keep cool. Do not wait until you feel thirsty to drink. Make sure to drink at least eight glasses a day. There can be too much of a good thing, though. Water intoxication is a thing and it messes with our blood’s sodium level. Just make sure to not drink way more than you sweat out.

Kinds of Food to Avoid

Diet plays a role in our body heat regulation and maintenance. Food that are rich in fat, protein, and carbohydrates heat the body up while it digests them, so make sure to eat these strategically and moderately. Alcohol, drinks with caffeine, and sugary drinks are also part of the list.

Avoid sun exposure

Avoid direct sun exposure especially from 10 a.m. to 4 p.m., the hottest period of the day. If you can’t help going outside or if you have outdoor activities; make sure to slather sunscreen 20 minutes before exposure. You can also use umbrella or hat/cap.

Wear loose and lightweight clothing

Wearing loose, lightweight, and light-colored clothing helps keep our body cool and sweat-free.

Signs of heat stroke

The Department of Health lists the following as the signs of heat exhaustion, which may lead to heat stroke:

a. Warm, flushed skin
b. Faintness
c. Dizziness
d. Weakness
e. Headache
f. Very high fever of 41°C
g. Rapid heartbeat
h. Convulsion
i. Unconsciousness

If you see someone who manifests the signs, here are some emergency measures:

1. Move the person to a shady spot or escort them indoors.
2. Have them lie down with legs elevated.
3. If able to drink liquids, have them sip cool water.
4. Remove clothing. Apply cool water to the skin and fan them.
5. Apply ice packs to the armpits, wrists, ankles, and groin.
6. Bring to the nearest clinic or hospital.