The heat is no joke, and every year, temperatures keep rising.
Whether you’re commuting, working outdoors, or just going about daily life, heat exposure can strain your body in ways you may not immediately notice.
Here are 7 simple but powerful ways to protect your health during this heat season:
1. Stay Hydrated (Properly)
In hot weather, your body loses water faster.
Drink water consistently throughout the day, not only when you’re thirsty.
Add electrolyte-rich options like coconut water, lemon water, or oral rehydration salts when sweating heavily.
2. Eat Light, Fresh Meals
Heavy meals generate more body heat.
Focus on fruits, vegetables, salads, smoothies, and foods with high water content (like watermelon, cucumber, oranges, tomatoes).
3. Limit Sun Exposure Between 11 AM – 4 PM
This is when the heat and UV index peak.
If you must be outside:
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Wear a hat or scarf
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Use sunglasses
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Stay in shaded areas
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Apply sunscreen
4. Wear Loose, Breathable Clothing
Choose cotton or moisture-wicking fabrics.
Dark, tight clothing traps heat and can lead to overheating.
5. Cool Your Environment
Small changes can lower your risk of heat stress:
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Use fans or AC when available
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Take cool showers
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Avoid intense indoor workouts during peak heat
6. Watch for Warning Signs of Heat Stress
Heat-related illnesses can escalate quickly.
Pay attention to:
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Heavy sweating
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Dizziness
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Headache
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Fast heartbeat
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Weakness
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Nausea
If these appear, rest immediately, hydrate, and cool down.
7. Protect Vulnerable Groups
Infants, older adults, pregnant women, and people with chronic illnesses dehydrate faster and are more heat-sensitive.
FINAL THOUGHTS
Staying healthy during the heat season is all about staying cool, hydrated, and aware.
Listen to your body, it always warns you before things get serious.
If you’ve been experiencing persistent fatigue, dizziness, or dehydration symptoms, consider a checkup to ensure your body is coping well with the heat.
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