8 Key Tips for Coping with Extreme Heat

# 8 Important Tips for Coping with Extreme Heat Anadolu Health Centre Internal Medicine Specialist Dr. Eyyüp Kenan Özok, emphasizing that elderly people, children and those with chronic illnesses need to be careful during hot weather, has offered 8 important recommendations for coping with extreme heat.

Stay in cool places

Do not go outside during the hottest hours of the day. Especially between 10:00-16:00 when the sun's rays are at their most direct, prefer air-conditioned environments as much as possible. Ensure that the room temperature is set to 24-25 degrees. Try to remain in cool, lightly breezy locations.

Wear cotton clothing

When going outside, prefer light-coloured, breathable, cotton and sweat-absorbent clothing. Definitely wear a hat and sunglasses. Since shoes are the areas that perspire the most, use summer-appropriate, breathable shoes and cotton socks.

Drink at least 2.5 litres of water

The body perspires to avoid being negatively affected by extreme heat. For this reason, try to drink at least 2.5-3 litres of water per day. However, since people with heart failure have fluid restrictions, always consult with a specialist doctor and drink water according to the amount of fluid you should consume.

Do not alter your medication dosage

Do not stop taking your medications or alter their dosages without your doctor's knowledge. Some blood pressure medications contain diuretic substances. Due to excessive fluid loss, fainting caused by low blood pressure can develop, so the medication dose may be reduced. Some coronary heart disease patients do not need any change in their medication dosages, but do not forget that special blood-thinning medications used particularly due to artificial heart valves, arrhythmia or stroke must be regulated under doctor supervision and with the necessary tests.

Prefer olive oil-based meals

In hot weather, instead of heavy meals, prefer light, high-fibre foods with cooling properties. In particular, eat vegetables and fruits prepared with olive oil due to their lightness.

Do not take cold showers directly

When exposed to extreme heat, you should not shower directly with cold water. Cold showers cause blood vessels to contract, which can trigger an increase in blood pressure. If vessel contraction persists for a long time, this condition can lead to a heart attack. When entering the sea or swimming pool, it is important to gradually accustom your body to the water.

Excess caffeine strains the heart

Caffeine has a stimulating effect on the central nervous system that will accelerate your heart rate. The heart, which is already forced to work harder due to heat, works faster due to caffeine, which means increased risk. Sodium (salt) found in soda causes the body to retain more fluid, which can lead to elevated blood pressure. High blood pressure is one of the important causes of serious conditions such as heart failure and brain haemorrhage.

Take care to keep your body cool

If outside is hotter than home, it may be more beneficial to draw the curtains and stay indoors. Some may find it more appealing to walk in the shade in a park with a breeze and then go home. Shaded or air-conditioned environments should be preferred, heavy sports and physical activities in the heat should be avoided, and adequate fluid intake should be ensured.