How to protect yourself from the heat?

The Public health service institute of Dubrovnik-Neretva County has announced a series of recommendations for protection against the heat wave and hot temperatures.

Besides drinking plenty of water, stick to the following:

– Cool the place where you live. Measure the room temperature between 8.00 and 10.00 am, at 13.00 pm and at night after 22.00 pm. The ideal room temperature should be kept below 32 degrees Celsius by day and 24 by night. That is particularly important for children and elderly people and the ones suffering from chronic health conditions.
– Use the cooler night air to cool your home. Open all windows or blinds during night and early morning hours when the outside temperature is lower (if possible).
– Reduce the quantity of hot air inside your home. Keep the windows and blinds closed by day, especially the ones facing sun directly. Turn off all lights and as much electric appliances as possible.
– Use screens, drapes, awnings on windows exposed to morning or afternoon sun.
– Hang wet towels in order to cool the air down in the room. Do not forget that this method increases the air humidity.
– If you have the air-conditioning, close the doors and windows not to waste more energy that necessary.
– Electric fans can provide refreshment and relief but if the temperature is higher than 35 degrees Celsius, they will not prevent the diseases spreading in high temperatures.
– Stay away from the heat.
– Make use of the coolest room in your home, particularly at night.
– If you cannot cool down your home, spend 2 to 3 hours a day in cooled area (e.g. an air-conditioned public building).
– Avoid going out in the hottest part of the day.
– Avoid strenuous work. If you have to work hard, do it in the coolest part of the day, normally between 4.00 and 7.00 am.
– Look for the shade.
– Do not leave children and animals in the parked vehicles.
– Cool down your bodies and take in plenty of beverages.
– Have shower or bath in warm water. Other possibilities are to wipe yourselves in wet towels, cool yourselves with wet sponge, bathe your feet, etc.
– Wear light, comfortable clothes of light colours and natural materials. If you are going out, put the broadly rimmed hat on and wear sun glasses.
– Use light bedding, sheets and no pillows if possible in order to prevent the heat accumulation.
– Drink regularly and avoid alcoholic drinks and beverages with too much caffeine and sugar.
– Eat more often but smaller dishes. Avoid food rich in proteins.
– If you are taking medicine, ask your doctor’s advice on the side effects the medicine can have on thermal regulation and the balance of fluids in your body.

If you are experiencing any health conditions, keep your medicine at temperature lower than 25 degrees Celsius or in the fridge (read the instructions on storage provided with the medicine). Ask your doctor’s advice if you are suffering from a chronic disease or combine more medicine together.

If you or someone close to you feels bad, ask for help in case of dizziness, weakness, inability, anxiety, excessive thirst and severe headache. Go to a cooler room as soon as possible and regularly take the temperature. Have some water or fruit juice to compensate for the lost fluids.

Calm down and lie down in a cooled room if you have cramps, particularly in your legs, arms or stomach, and often after working or exercising in hot temperatures. Take drinks that can replenish electrolytes, and in case cramps do not calm down within an hour, seek medical help.

Seek medical advice in case of any other conditions or if any of the above described conditions last longer.