by Nur Amira Baharuddin
Ah, it’s hot outside! This could be the hottest day of the heat wave, so how do you keep yourself cool? Grumbling about the climate appears to be common nowadays. However, in areas where the mercury’s taking off, these are not mere complaints. Most parts of Malaysia have been experiencing exceptionally hot weather for the past few weeks. High temperatures have been recorded in some areas, while others recorded only moderate readings. So, in the event that you truly can’t stand the heat, consider to play it safe and think of your safety! Higher temperatures can affect our bodily system and mental capacity – and our pockets due to electric bills surges (Merill, 2019). Avoid being exposed to the hot spells.
For some people, hot nights are far more terrible than hot days. Lack of rest and fatigue can influence our adaptability to the warm climate, therefore, precaution measures should be taken seriously (Williams, 2010). Keep your shades and windows shut throughout the day until about 6 pm to reduce the impact of the sun on the air indoors. At night, open every window so you that may get a draft which can help cool the air once more. By doing so, you can reduce the heat, and obviously you don’t want your home to get excessively hot in the daytime, right?
Hydration is also important. Drink up and make bottle of water as your closest companion. Drink lots of water anytime and anywhere you can. If you sweat more than you usually do, it may be due to the climate change, make sure you drink a lot of water to stay hydrated (Gunnars, 2018; Iftikhar, 2018). A test to ensure he or she is well-hydrated is by checking the color of the person’s urine. When you are well-hydrated, the color of your urine should be between clear and light yellow. If it is the other way around, you know what to do, right? Hydrate, hydrate and hydrate by drinking more water.
Even though it is hot outside, it does not mean that you need to quit working out. You can become accustomed to exercising in the hot weather by taking these steps – opt for water sports instead, include short breaks in your exercise routines and keep away from the sun whenever you can. Precooling strategies can keep you from overheating when you workout in the sweltering climate (Vorvick, 2018). Be careful. Heat-related illnesses, including heat weariness, heat cramps or even worse, heat stroke, can always attack you, so beware!
You must also protect your skin. To do so, always remember to stay under the shade or apply sunscreen on your skin. Most people do not apply enough sunscreen to protect their skin. Always remember to “generous” when applying sunscreen as you surely don’t have the intention to be hospitalized for heat-induced skin problems, right? Be smart. Spending too much time under the sun too can increase the risk of you getting a heat stroke or sunburn (Mead, 2008). When you get sunburnt, it can cause severe pain and extreme discomfort. Limit your time outdoors, especially during the pinnacle hours of the hot days and make it a point to use sunscreen as well.
Indeed, even young and fit individuals can be affected by the sweltering climate. You need to ensure that you are well-hydrated. You must also avoid doing too many activities outdoors so that you can prevent from putting yourself in danger. If you don’t do this, you might suffer from heat exhaustion. When this occurs, you will start to feel dizzy. You could also suffer from heat stroke, which is a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures (Stoppler, 2018). When you get heat stroke, it is like as if the proteins in your body are being “cooked”, causing serious harm to your body. When you’ve cooked an egg, you can’t uncooked it. Haha!
Apart from that, another way to beat the heat is by wearing loose garments and spending your daily activities in the shade. If you ever feel that you are suffering from symptoms of heat exhaustion or heat stroke, you must immediately take necessary steps to address the problem. Heat-related illnesses can be avoided as long as you take precaution during this hot and dry spell (Felson, 2017). Remember to avoid heavy work or activities, especially during the hottest hours of the day. If you need to mow the lawn or attend to your garden, for example, do it when it is not so hot outside. Always look out for cool spots to carry out your activities. Avoiding the heat can have great benefits not just to your body, but also your emotional and mental wellbeing.
The hot weather may be little by little upsetting, especially in a country like Malaysia. People need to take precaution to beat the heat. Heat and humidity can affect us in many ways so don’t take them for granted and always remember to play it safe. May every one of you remain cool, safe and have a decent day!
Felson, S. (2017, July 20). Understanding Heat-Related Illness — the Basics. Retrieved from WebMD: https://www.webmd.com/first-aid/understanding-heat-related-illness-basics
Gunnars, K. (2018, June 20). How Much Water Should You Drink Per Day? Retrieved from Healthline Media: https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
Iftikhar, N. (2018, September 28). Healthline Media. Retrieved from How Can You Tell If You’re Dehydrated?: https://www.healthline.com/health/how-to-tell-if-youre-dehydrated
Mead, M. N. (2008). Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives, 116(4), A160-A167.
Merrill, C. (2019, July 14). Summer Heat Can Take Its Toll. Retrieved from WeatherBug: https://www.weatherbug.com/news/Summer-Heat-Can-Take-Its-Toll
Stoppler, M. C. (2018, May 23). Heat Stroke Symptoms, Signs, First Aid, and Recovery. Retrieved from MedicineNet: https://www.medicinenet.com/heat_stroke/article.htm#heat_stroke_definition_and_facts
Vorvick, L. J. (2018, March 8). How to avoid overheating during exercise. Retrieved from MedlinePlus: https://medlineplus.gov/ency/patientinstructions/000865.htm
Williams, C. (2010). The Effects of Heat Acclimation Followed by Sleep Deprivation on Perceived Exertion, Thirst, and Thermal Sensations in Exercising Males. Honors Scholar Theses, 145.