Summer is coming, and as the temperature rises, heat stroke has become a concern for many people. As an emergency physician for many years, I am exposed to many health problems caused by high temperatures every summer. Today, I'd like to share with you some practical tips to prevent heat stroke and cool down, as well as some simple coping measures to help you survive the hot summer with ease. On a hot summer day in my career, a middle-aged man was rushed to the emergency room after working too long outdoors, his face was red, his temperature was as high as 39.5°C, and he was obviously suffering from heat stroke. With timely treatment, he quickly stabilized. This case made me realize that many people still have insufficient awareness of heatstroke prevention measures, and that proper knowledge and preparation can greatly reduce the risk of heat stroke.
Essential tips for preventing heatstroke
In summer, heat stroke prevention and cooling are important measures to ensure health. Here are some practical tips to help you avoid heat stroke and enjoy a safe and comfortable summer: Hydrate and electrolytes: Sweating a lot in summer can easily lead to water and electrolyte loss in your body. It is recommended to drink at least eight glasses of water a day and supplement with potassium and sodium-containing beverages, such as sports drinks, in moderation to maintain fluid balance. Wear breathable clothing: Choose clothing that is lightweight, light-colored, and breathable. Light-colored clothing can reflect more sunlight, while cotton or linen materials help improve air circulation and reduce sweat retention on the skin's surface. Avoid going out during hot periods: Try to avoid outdoor activities from midday to early afternoon, when the temperature is at its highest. If you need to go outside, try to stay in the shade or use a parasol. Use physical cooling methods: devices such as fans, air conditioners, etc., to create a comfortable environment indoors. You can bring a small hand-held fan or cooling spray with you when you go out to cool down at any time. Eat wisely: Avoid excessive intake of greasy and heavy-tasting foods and choose more light, water-rich foods, such as fruits and vegetables, which will not only help you stay hydrated, but also provide essential nutrients.
Indoor cooling strategies
On a hot summer day, it's just as important to keep your room cool. This not only provides a comfortable living environment, but also helps prevent health problems caused by high temperatures. Here are a few effective strategies for cooling your room: Use shade: Curtains and blinds can block direct sunlight and reduce indoor temperatures. Choosing reflective curtains can further improve the ability to block heat. Turn on the air conditioner: The air conditioner is an effective tool for cooling down in the summer. Setting the temperature of the air conditioner reasonably (generally recommended to set it at 24-26°C) can not only keep the room cool, but also save electricity. Use a fan: A fan can improve air circulation, increase air convection, help sweat evaporate, and reduce body temperature. In the absence of air conditioning, a fan is an energy-efficient option. Maintain good ventilation: Opening windows in the morning and evening when the temperature is low will allow hot air to flow out of the room, bringing in cooler fresh air.
Application of insulation: Installing insulation on the roof or walls can effectively reduce the indoor temperature. These materials block some of the heat from entering the room, especially on the top floor or in rooms exposed to direct sunlight. Cooling of small water bodies: Using small fountains or indoor water features can naturally reduce the temperature of the surroundings by taking away heat through water evaporation. In addition, placing some water trays can also help cool down in the same way.
Heatstroke prevention equipment for going out
When going out in the summer, the right heatstroke protection gear is essential to help us resist the heat and avoid heat stroke and other heat-related health problems. Here are some basic sunstroke gear for going out that everyone should prepare on a hot summer day: Sunscreen: Choose a sunscreen with a high SPF value, which can effectively prevent UV rays from damaging the skin. It should be reapplied every few hours, especially after swimming or sweating. Wide-brimmed hat: A wide-brimmed hat provides protection from direct sunlight and protects the face and neck from UV rays. It is best to make the hat material light and breathable for added comfort. Parasol: Carrying a parasol gives yourself a shaded area to move around at all times, especially for use in unsheltered environments.
Lightweight, breathable clothing: Wearing lightweight, light-colored, breathable clothing can help regulate body temperature and reduce sweat buildup. Suitable materials include cotton, linen and other natural fibers. Sunglasses: A pair of sunglasses with UV protection can protect the eyes from strong sunlight and reduce eye strain. Portable Fan or Cooling Spray: A small electronic handheld fan or cooling spray can provide an instant cooling effect and is a great helper for going out on hot days. Water bottle: Carry a bottle of water with you to stay well hydrated. In hot weather, timely hydration is essential to prevent heat stroke.