While the warmth of the sun brings joy, it's essential to recognize that extreme heat can pose significant health risks, particularly for certain demographics, including those who are young, elderly, pregnant, as well as those managing chronic health conditions. However, armed with knowledge and proactive measures, we can shield ourselves and our loved ones from the potentially harmful effects of scorching temperatures.
Sun safety practices
When the sun is at its peak, it's advisable to seek indoor refuge. However, if outdoor activities are unavoidable, adhere to the following sun safety practices:
- Apply sunscreen liberally and frequently to exposed skin.
- Shield your head and face with a wide-brimmed hat to minimize sun exposure.
- Take regular breaks in shaded or indoor areas to prevent heat-related illnesses such as heat exhaustion or heatstroke.
- Opt for loose, light-coloured clothing to facilitate airflow and maintain body temperature.
Cooling techniques
Heat dissipates through the skin, making skin-cooling methods essential during sweltering weather:
- Dampening a lightweight shirt and keeping it moist can significantly aid in temperature regulation.
- Consider using cooling sprays or misters to provide instant relief from the heat.
- Take a lukewarm shower to gradually lower body temperature without causing shock to the system.
- Submerge your hands and feet in cold water, targeting pulse points to expedite the cooling process.
Hydration is key
Staying hydrated is paramount in hot weather conditions. Avoid caffeinated beverages and prioritize water intake throughout the day. For prolonged exposure or strenuous physical activity, consider replenishing electrolytes with isotonic sports drinks. Remember:
- Both cold and hot beverages contribute to maintaining core body temperature, with no significant advantage to consuming cold drinks for cooling purposes.
- Monitor for signs of dehydration, including dry mouth, dizziness, or headaches, and seek medical attention if symptoms persist or worsen.
Moderate alcohol consumption
While summer festivities may tempt us to indulge, excessive alcohol consumption exacerbates dehydration, especially in high temperatures. Exercise moderation and prioritize quality sleep to support overall wellbeing during warmer months.
Opt for lighter fare
During periods of intense heat, opt for light, nutrient-rich meals to aid in hydration and comfort. Foods with high water content, such as strawberries, cucumbers, and lettuce, contribute to both hydration and cooling, promoting overall well-being.
Exercise wisely
Adjust your physical activity routine to cooler times of the day to minimize the risk of heat-related illnesses. If engaging in outdoor exercise during warmer temperatures, stay hydrated, take frequent breaks, and prioritize cooling down post-exercise with a refreshing shower or cool compresses.
Recognize the risks
Educate yourself on the signs and symptoms of heat-related illnesses, such as heat exhaustion and heatstroke. While heat exhaustion can typically be managed with hydration and rest, heatstroke demands immediate medical attention. Look out for symptoms such as confusion, nausea, and unusually pale skin, particularly in vulnerable groups like infants and children.
By incorporating these proactive measures into our daily routines, we can enjoy the summer months safely and minimize the risks associated with extreme heat, ensuring the wellbeing of ourselves and our communities.
TRY ONE OF THESE HEAT-BEATING RECIPES TO STAY COOL THIS CARNIVAL SEASON
Chia Pudding Recipe
Recipe by Himalaya Natives
The ultimate healthy dessert! If you’re new to chia seeds, this simple recipe is a great starting point. You simply stir in everything together and chill until thick. High in fibre, protein and calcium, it makes for the best healthy dessert when it’s too hot to turn on your oven.
Ingredients
1 cup milk of choice or cashew cream
¼ cup chia seeds
¼ tsp pure vanilla extract
2 tablespoon of raw honey
⅛ tsp pink salt
Optional: fruit of your choice
Directions
Blend all the ingredients until the mixture reaches a smooth consistency. Cover, shake and then refrigerate overnight. The next day, you will get a nice and thick pudding. You can add fruits to the pudding for some extra freshness. The pudding can remain refrigerated for up to 4-5 days, so feel free to make a larger batch and portion it into individual boxes or containers.
Watermelon-Mint Agua Fresca Recipe
Recipe by Real Simple
Few things are more refreshing on a hot summer day than a slice of chilled watermelon. Except, perhaps, if you blend it, chill it, and sweeten it with a mint-infused syrup. Served over ice with a healthy dose of perky lime juice, this “freshwater” will have you feeling like you just got watered like a plant. You can also make it with honeydew or cantaloupe. Adjust the sweetness to your liking depending on the ripeness of the fruit. Guaranteed to soothe heat-tingling tongues, serve this cooler alongside spicy salsas, tacos, or other chili-smothered dishes.
Ingredients
For the Mint Simple Syrup:
2 cups granulated sugar
1 cup water
½ cup packed fresh mint leaves, plus more for serving
For the Agua Fresca:
8 cups chopped seedless watermelon (about 2½ lbs)
2 cups water
¼ cup fresh lime juice (from 3 limes)
Directions
1. Combine sugar and water in a saucepan. Cook over high heat, whisking occasionally, until sugar dissolves, 4 to 5 minutes. Remove from heat, and add mint. Let stand uncovered for 15 minutes. Strain into a bowl and discard mint. Chill syrup until ready to use.
2. Process watermelon in a blender until smooth. Strain into a large pitcher (you should have about 4 cups; if you have more, reserve for another batch); discard solids.
3. Stir together water, lime juice, 4 cups watermelon juice, and ½ cup syrup in a pitcher. (Reserve remaining Mint Simple Syrup for another use.) Serve over ice, and garnish with mint sprigs.
