1. Outfits when going out
Special attention should be paid to clothing when you leave the house. Choose clothing made from lightweight, light-colored fabrics that aren’t tight. Severe sunlight will affect the body’s ability to cool itself and cause dehydration. It is also the “culprit” causing harm to the skin.
If you must go out, wear a wide-brimmed hat, sunglasses, and apply sunscreen with an SPF of 15 or higher about 30 minutes before you leave your house.
2. Drink lots of water
In hot weather, your body needs to be constantly replenished with water, no matter how active you are. Don’t wait until you feel thirsty to drink water.
If you are doing heavy manual work in hot weather, you need to drink 4 cups of cool water every hour.
Do not drink liquids containing alcohol or too much sugar because they only make the body more dehydrated. Avoid cold beverages as they can cause stomach cramps (“cramps”).
3. Pay attention to working hours
If you work outdoors, note that do not work from 11 a.m. to 2 p.m. Resting in the shade at this time will help your body regulate its own temperature to adapt.
4. Moderate working intensity
It is advisable to start the work with a slow intensity and gradually increase it. If you work hard in the heat, this will increase the burden on the heart. And when you feel like gasping, you need to stop all activities immediately. Go into the shade and get some rest.
5. Choose fresh places to rest and work
Stay indoors and if possible stay in an air-conditioned environment.
If you can’t stay at home, you should go to shopping centers or public libraries. Just a few hours in this environment is enough to help the body regulate its temperature before you return to work in uncomfortable heat.
Electric fans can help ward off the heat, but when the temperature exceeds 40 degrees Celsius, the fan does not help prevent heat-related diseases. It is better to take a bath or soak in cool water or go to an air-conditioned place.
Nguyễn Minh Châu