Introduction
As the scorching summer months approach, India braces for yet another season of intense heat, following the nation's hottest year on record in 2023. The Indian Meteorological Department (IMD) has issued a sobering warning, predicting above-normal temperatures across most parts of the country from April to June. This alarming forecast aligns with the United Nations' World Meteorological Organization's projection that 2024 could surpass previous records for heat intensity. With heat waves expected to last between 10 to 20 days, compared to the normal range of 4 to 8 days, it is crucial for individuals, communities, and authorities to prioritize measures to mitigate the impact of extreme heat on public health and safety.
Staying Cool and Hydrated
• Stay in air-conditioned locations as much as possible
• If your home is not air-conditioned, find community cooling centers
• Don't stay in a hot car, and never leave pets in a hot car
• Take breaks from the heat, especially during the hottest part of the day
• Take cool showers or baths to lower body temperature
• Cover windows with drapes to block the sun's rays
• Use attic fans to clear hot air from your home
• Avoid using electric fans when the temperature is over 95°F, as they can create a false sense of comfort without reducing body temperature
• Drink plenty of fluids, even if you don't feel thirsty
• Consult a doctor for hydration guidance if on a special diet or with medical conditions like end-stage renal disease or advanced congestive heart failure
Protecting Yourself Outdoors
To stay safe in hot weather, avoid strenuous or high-energy activities, wear loose, lightweight, and light-colored clothing, generously apply sunscreen and wear a wide-brimmed hat, and seek shade whenever possible.
Recognizing the Signs of Heat Stress
Individuals who are engaged in manual labor like farmers and construction workers are at a greater risk of suffering from heat strokes and the subsequent body aches can threaten their livelihood.
Signs of heat stress are;
• Muscle pains, cramps, or spasms
• Heavy sweating, paleness, weakness, dizziness, headache, nausea, or vomiting
• Confusion, fainting, or unconsciousness
• High body temperature (over 103°F) with dry skin (not sweating)
• Rapid pulse
Learn CPR
Given that 88% of cardiac arrests occur at home, it's prudent to learn Cardiopulmonary Resuscitation (CPR) to assist loved ones promptly. Numerous individuals experiencing cardiac events seemed healthy and lacked known heart risk factors. Whether you're outdoors, at a friend's house, or at home, knowing CPR can provide crucial minutes until professional medical assistance arrives.
Water Safety and Recreation
Recreational water illnesses from contaminated water can cause respiratory, eye, neurologic, gastrointestinal, skin, and wound infections.
For safe boating and water activities, it's crucial to ensure there are enough life jackets available for everyone on board and to avoid consuming alcohol while operating watercraft. Designate an undistracted "water watcher" to monitor swimmers and be aware of potential strong currents in natural bodies of water. If you experience any symptoms after swimming, seek medical attention promptly. These precautions help ensure a safe and enjoyable time on the water for everyone involved.
Protecting Your Skin and Eyes:
We can lower our risk of skin cancer and premature wrinkles by wearing sunscreen every day. With summer activities keeping most people outdoors more often, it's easy to overlook sunscreen application. Individuals with sensitive skin are particularly prone to sunburn. The American Academy of Dermatology suggests using sunscreen with an SPF of 30 or higher. Remember, no sunscreen can fully block all UVB rays, so also wear sunglasses, a hat, and lightweight, long-sleeved clothing and sunglasses.
Preparing for Emergencies:
• Stock up on non-perishable food, water, flashlights, first-aid kit, extra medications
• Ensure you have a cool-box for storing medications and ice packs
• Have a torch, battery-operated radio, fully charged mobile phone or battery back-up
• Keep essential items like food that doesn't require refrigeration
Defensive Driving and Road Safety:
To ensure safe driving, it's important to avoid distractions like cell phones, take breaks to combat drowsiness, refrain from driving under the influence of alcohol or drugs, and be cautious of increased traffic during summer vacations.
Insect Repellent and Mosquito Control:
When spending time outdoors, it's important to protect yourself from insects by using insect repellent and wearing long-sleeved clothing. Additionally, eliminate standing water sources around your home, such as bird baths and kiddie pools, to reduce mosquito breeding grounds. Insect repellent is particularly important as it can protect against diseases like dengue fever, malaria, West Nile Virus, and Lyme disease, helping to keep you safe and healthy during outdoor activities.
Thunderstorm Safety:
While being hit by lightning is still a very rare event, it can be extremely fatal. Thus practicing safety techniques during a thunderstorm will protect us from any unfortunate events.
• Follow the 30-30 rule: seek shelter if thunder is heard within 30 seconds of seeing lightning
• Avoid taking showers or baths during thunderstorms, as lightning can travel through plumbing.
Healthy Eating and Exercise:
Eating healthy is essential for maintaining energy levels and staying hydrated in hot weather. Including water-rich fruits and vegetables such as watermelon, blackberries, zucchini, and okra in your diet can help keep you nourished and hydrated. Additionally, it's important to exercise in shaded areas during cooler parts of the day and stay hydrated during outdoor activities. Aim for at least 150 minutes of moderate aerobic exercise each week, which can include activities like kayaking, swimming, paddleboarding, whitewater rafting, and hiking. These activities not only help you stay fit but also allow you to enjoy the outdoors while staying safe in the heat.
Food Safety and Picnics:
To prevent foodborne illnesses, it's important to cook food the same day to limit bacterial growth and follow the four food safety steps: clean, separate, cook, and chill. Additionally, keep sanitizer on hand when hand washing facilities are unavailable. Practicing food safety is essential to avoid unpleasant symptoms or even hospitalization due to foodborne illnesses.
Fire Prevention:
To prevent residential fires, keep open flames or fire pits at least 10 feet away from structures and ensure you have a fire extinguisher and hose nearby. Cooking fires are the leading cause of residential fires, so it's important to take precautions.
Good Sleep Practices:
Wake up and fall asleep at the same time each day to maintain a regular sleep routine. During summers, our body is fatigued due to working all day and because of constant heat. This combined with bad sleeping schedules results in a body that is tired and vulnerable to attacks from harmful viruses. Thus it is essential to maintain a healthy and regular sleep routine.
Plan Ahead:
• During extreme heat, cancel or reschedule non-essential outings
• Plan essential activities for the coolest part of the day
• Keep up to date with weather forecasts and warnings
• Stock up on food, water, and medicines to avoid going out in the heat
• Store food and medicines at appropriate temperatures
• Check if any changes are needed to your medications during extreme heat
• Ensure your fan or air-conditioner is in good working condition
• Look for ways to make your home cooler, such as installing insulation, window awnings, or planting trees for shade
Conclusion
Staying safe during the summer heat requires a multifaceted approach, encompassing measures to protect yourself from the sun's relentless rays, maintain proper hydration, and recognize the signs of heat-related illnesses. By following these guidelines and prioritizing preparedness, you can enjoy the summer months while minimizing the risks associated with extreme heat and severe weather. Remember, an ounce of prevention is worth a pound of cure, and taking proactive steps can ensure a safe and enjoyable summer for you and your loved ones.
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