Hot and humid summer days can greatly increase the risk of heat stroke, especially during extended outdoor activities. When our body temperature rises too high, sweating might not be enough to cool us down, leading to symptoms like headache, dizziness, nausea, vomiting, shortness of breath, mental confusion, and even unconsciousness. The skin may also become dry, red, and hot as sweating decreases or stops.
To avoid heat stroke, follow these helpful tips:
- Monitor Weather Forecasts: Pay attention to weather reports from the Hong Kong Observatory. When there is a very hot weather warning, minimise outdoor activities.
- Choose Appropriate Clothing: Wear light-coloured, lightweight, loose, and breathable clothing to help with sweat evaporation and heat dissipation. Consider wearing a wide-brimmed hat and sunglasses to protect against UV rays.
- Stay Hydrated: Unless otherwise advised by your doctor, drink at least 8 glasses of water daily, and more during high temperatures. Blua Health’s “Get hydrated” feature can help you track your daily water intake and remind you to stay hydrated.
- Avoid Stimulant Drinks: Reduce the intake of caffeinated or alcoholic beverages, as these can accelerate fluid loss.
- Adjust Outdoor Activity Times: Schedule outdoor activities in the early morning or late afternoon when it's cooler, avoiding the midday heat. If outdoor work is necessary, take breaks in shaded or sheltered areas to cool down.
- Limit Intense Outdoor Exercise: Avoid strenuous outdoor activities such as long hikes, cycling, or mountain climbing.
- Keep Indoor Spaces Cool: Use fans or air conditioning to cool indoor spaces and ensure good ventilation.
Hot weather can indeed be overwhelming, but by paying attention to these everyday details, each small change can significantly reduce the risk of heat stroke. Let’s embrace the heat and enjoy a wonderful summer!
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