Excessive heat during summer can have several negative effects on our physical and mental health. In a tropical country like Bangladesh, staying healthy in extreme heat is a significant challenge. Issues like headaches, fatigue, dehydration, and skin problems are common during this time. Many regions across the country are currently experiencing intense heatwaves. Staying healthy in this scorching weather is essential. Experts have shared some practical tips to cope with the heat. Let’s explore some effective ways to stay safe and healthy in extreme heat.

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What are the risks of extreme heat?

Here are some common risks associated with extreme heat

• Dehydration: Dehydration is a serious risk during extreme heat. Excessive sweating causes the body to lose essential salts and water, leading to dehydration, which is a major reason for physical weakness. Children, elderly people, and those who are unwell are more vulnerable. Drinking enough water, staying in cool environments, and consuming oral saline solutions can effectively prevent dehydration. Building healthy habits is the best way to stay safe.
• Heatstroke: The risk of heatstroke increases with rising temperatures. This life-threatening condition occurs when the body temperature becomes abnormally high. Common causes include hot weather, overexertion, and dehydration. Symptoms of heatstroke include severe headache, nausea, excessive thirst, and confusion. Without prompt medical attention, it can lead to serious health complications.
• Skin Problems: Extreme heat can cause various skin issues. Excessive sweating increases the risk of rashes, allergies, and infections. Prolonged exposure to harmful UV rays can result in sunburn, premature aging, and even skin cancer. Allergies or fungal infections are also common. To protect your skin, use sunscreen, stay hydrated, and maintain proper skincare routines. Awareness is key to keeping your skin healthy during hot weather.
• Headaches and Dizziness: Headaches and dizziness are common problems during extreme heat. These conditions often result from dehydration, prolonged sun exposure, or poor indoor ventilation. Headaches can reduce focus and productivity, while dizziness may lead to weakness and difficulty in movement. Staying hydrated and avoiding excessive heat can help prevent these issues.
• Extreme Fatigue: Extreme heat can cause severe fatigue, a significant health risk. It disrupts the body’s ability to regulate temperature, leading to dehydration, headaches, and sleep issues. This fatigue impacts both physical and mental well-being, reducing productivity and making daily tasks harder to perform. Staying hydrated, taking breaks, and resting are crucial to managing this risk. With the right precautions, you can stay healthy and energized.

Ways to Stay Cool in Extreme Heat

• Stay Hydrated: Drinking enough water is key to staying healthy in the heat. Proper hydration helps regulate body temperature and prevent dehydration. Aim for 8-10 glasses of water daily. Coconut water, fruits like watermelon, and veggies like cucumbers are also great hydration sources. Take small sips of water throughout the day to stay fresh and energized. Remember, water is essential for good health.

• Eat Healthy: Choosing the right food is crucial during hot weather. Fresh fruits and vegetables like watermelon, cucumbers, and papaya help cool the body and keep you hydrated. Natural drinks like yogurt smoothies and lemonade are also beneficial. Opt for light meals and avoid oily or spicy food, which can make you feel heavy and sluggish.

• Wear Light Clothing: Dress comfortably by choosing breathable fabrics like cotton or linen. These materials absorb sweat and keep your body cool. Light-colored clothes are better as they reflect sunlight, unlike dark colors that absorb heat. Staying cool in airy outfits can help you stay active and comfortable.

• Use Umbrellas and Sunscreen Outdoors: Protect yourself from the sun by using an umbrella and applying sunscreen. An umbrella shields you from direct sunlight, while sunscreen prevents skin damage. Use SPF 30 or higher and reapply every two hours for maximum protection. Following these tips will keep your skin safe in the heat.

• Avoid Midday Sun: The sun’s heat is strongest from 12 PM to 3 PM. Plan your outdoor activities early in the morning or late in the evening to avoid exposure. Stay indoors as much as possible during peak hours. Use fans or air conditioners to keep your home cool, but ensure proper ventilation by running the AC intermittently.

• Cool Off with a Wet Towel: A wet towel can be a lifesaver in hot weather. Dip a towel in water and place it on your face, neck, or arms to cool down instantly. It reduces body temperature and provides quick relief from heat. Wet towels can also help reduce sweating and keep you comfortable.

• Include Green Vegetables in Your Diet: Green vegetables like spinach, broccoli, and leafy greens help regulate body temperature and keep you hydrated. They’re rich in vitamins, minerals, and antioxidants, which boost immunity and improve digestion. Add them to your meals for a healthy and refreshing summer diet.

• Eat More Tangy Fruits: Citrus fruits like lemons, raw mangoes, and gooseberries are excellent for beating the heat. These fruits are rich in vitamin C and antioxidants, which boost your body’s defenses. They also hydrate and improve digestion. Enjoy these fruits as salads or juices for a refreshing treat.

• Take Regular Showers: A daily shower is a must during the hot season. If possible, shower twice a day to stay fresh. However, avoid showering immediately after coming from the sun. Rest for a while before bathing to prevent sudden chills or colds.

• Maintain a Simple Lifestyle: Keep your routine light and easy. Drink plenty of water, wear breathable clothing, and use cooling appliances to create a comfortable environment at home. Opt for fresh fruits and vegetables in your diet, and exercise during cooler times of the day, like early morning or evening. A balanced approach helps you stay cool and healthy during extreme heat.

Conclusion

In conclusion, following these tips can help you stay healthy and avoid various health issues during extreme heat. Eating the right foods, drinking plenty of water, wearing light clothing, using sunscreen, and staying indoors is crucial for staying safe in the heat. Adapting quickly to temperature changes also plays a key role in maintaining good health. So, staying cautious during hot weather is the best way to protect yourself.

SUO XI Organic Food LTD. is a leading name in the production and marketing of premium natural and organic food in Bangladesh. Our products are 100% chemical-free and crafted using certified organic farming methods, ensuring the highest standards of quality and sustainability.

In addition to serving both domestic and international markets, we operate a dedicated online grocery shop, making it convenient for our customers to access a wide range of organic products from the comfort of their homes. From fresh produce to cold-pressed oils and superfoods, our offerings are designed to support healthier and more sustainable lifestyles.

As the largest organic food company in Bangladesh, SUO XI Organic Food LTD. continues to set benchmarks in quality and innovation, bringing nature’s best to your doorstep.