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As temperatures rise, it's crucial to take steps to stay cool and hydrated to prevent a heat stroke. Here's how to beat the heat and ensure your well-being during hot weather:
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Avoid going out in the sun, especially between 12-3 pm, when the sun's rays are the strongest.
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Drink sufficient water and as often as possible, even if not thirsty. Aim to drink at least 8-10 glasses of water a day, and more if you are sweating heavily.
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Wear lightweight, light-coloured, loose, and porous cotton clothes. Use protective sunglasses while going out in the sun.
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Avoid strenuous outdoor activities when the outside temperature is maximum.
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Electrolyte drinks help replenish essential minerals lost through sweating, aiding in hydration and preventing heat strokes.
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While traveling, carry water with you to ensure you have a constant supply. This is especially important if you are going to be in a hot environment or if your journey is long.
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Avoid high-protein food and do not eat stale food, as these can increase your body's heat production. Instead, eat light, fresh meals that are easy to digest, such as fruits, and vegetables.
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If you work outside, use a hat or an umbrella and also use a damp cloth on your head, neck, face and limbs to keep you cool.
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Avoid alcohol, tea, coffee, and carbonated soft drinks, which dehydrate the body. Instead, opt for water, herbal teas, or electrolyte-rich drinks to maintain hydration levels.
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Keep your home cool, use curtains, shutters or sunshade and open windows at night. Use fans, damp clothing and take baths in cold water frequently.
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Keep animals in shade and give them plenty of water to drink. Just like humans, animals can suffer from heat stroke and dehydration.
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If you feel sick see a doctor immediately. Symptoms of heat-related illnesses can include dizziness, nausea, headache, rapid heartbeat, and confusion.
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