The heat is testing us all. How to take care of yourself and others?

High temperatures are a challenge not only for our body, but also for social security. During heat waves, ordinary mindfulness can save someone's health and even life.

Sudden increases in temperature, prolonged droughts and increasingly intense sunshine are becoming — along with climate change — an increasingly frequent element of our daily lives. Although these phenomena are interspersed with heavy rainfall and local flooding, this does not mean maintaining a balance. On the contrary, they are associated with increasing economic losses, a threat to health and life and an increasing burden on the health care system. Today, heat waves are the experience of millions of people, including in Poland. High temperature can lead to dehydration, weakness of the body, a decrease in concentration, fainting, and in extreme cases even heat stroke. Therefore, adequate preparation for hot days should include not only our homes, but also daily habits and care for those around us.

The Ministry of Health reminds that in hot weather, above all, it is necessary to hydrate regularly, avoid being in the sun during the hours of greatest sunshine, wear light and airy clothing and protect the head and skin from UV radiation. It is equally important to limit alcohol consumption and observe your own body - especially when driving a car or doing physical activity. Experts also pay attention to those who are most exposed to the effects of high temperatures. Seniors, chronically ill people, people taking certain medications, young children and pets - can cope much worse with the heat.

Heat waves are not only a test for our body, but also for our sensitivity. Sometimes a call to a lonely neighbor, reminding loved ones to hydrate, or paying attention to a person who is feeling unwell can make more sense than we think. In the face of increasingly frequent extreme temperatures, caring for others is becoming one of the simplest and at the same time the most important ways to build a safe society.

Heat: how can increased social vigilance protect against danger?

According to the Ministry of Health, about 500 people have already died from the heat this year. The highest number of deaths was recorded on July 29 — the day when the temperature in Poland reached a record 40.5°C. High temperatures are not only discomfort. They can lead to overheating of the body, dehydration, a decrease in concentration, fainting and even heat stroke.

Although we usually feel the greatest danger in cities where concrete and asphalt accumulate heat, this does not mean that we are completely safe on the water. Relaxing by the lake or the sea may seem like the best way to cool off, but it comes with another, often overlooked risk — a sharp change in temperature between a heated body and cold water. In times of such extreme weather conditions, not only awareness of the danger is invaluable, but also concern for those around us. The most important safety rules include avoiding being in full sun during the hours of greatest sun exposure (around 11.00-16.00), wearing a headdress, using creams with a high SPF filter and adequate hydration.

This last point often comes down to a simple slogan: “drink plenty of water.” Meanwhile, studies show that effective hydration depends not only on the amount of fluids, but also on their composition. According to a study published in the journal The American Journal of Clinical Nutrition, to which the “Rzeczpospolita” refers, drinks containing electrolytes can keep the body hydrated more effectively than water itself.

As Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, quotes:

This study tells us largely what we already knew: electrolytes—such as sodium and potassium—contribute to better hydration, while calories in beverages result in slower gastric emptying and, consequently, slower urine output.

According to the study, milk turned out to be the highest rated drink in terms of hydration properties. Skimmed milk, electrolyte drinks, whole milk, orange juice, tea and isotonic drinks were also high. Even the last two drinks performed better than regular still water. On the other hand, at the end of the list is coffee, which - especially when consumed in larger quantities - can promote dehydration.

The Ministry of Health also reminds you to avoid alcohol and excess sweets during hot weather, wear light, airy clothing, and pay special attention to your well-being while driving.

However, hot days are above all a test of our social attentiveness.

There are many people around us who, due to age, illness or medications taken, endure high temperatures much worse. It is worth paying special attention at this time to elderly neighbors who may have difficulty going out for shopping or medication, as well as chronically ill people. Particular caution should be exercised by people taking certain groups of drugs, including antidepressants (SSRIs and TLPD), antipsychotics, some cardiac drugs, preparations used to treat ADHD or insulin. These can affect the body's thermoregulation or increase the risk of dehydration. If we know that someone in our environment is taking such medications, it is worth simply asking how they are feeling and whether they need help. Proper storage of medicines is also extremely important. Most of them should be stored at a temperature of 20-25° C. Leaving them on a sunny windowsill or in a heated car can lead to a deterioration in their quality and effectiveness.

Heat protection also applies to children and animals, who are often unable to signal their needs on their own. Let's react when we see a child left in a heated car or in full sun. In a situation of immediate danger to life, breaking a glass in a car to save a child may be justified. It is also worth remembering about animals - leave bowls of water, provide them with shade and never leave them in a closed car.

Looking at data from across Europe, it's hard to treat heatwaves as a one-time anomaly. Already in May, foreign media reported record temperatures, with Britain recording the warmest May in recorded history, and in France more departments were under extreme heat warnings. There are increasing indications that high temperatures will become a constant element of our climate. This means that we need not only air-conditioned rooms, but also long-term measures: better urban planning, increasing the number of green spaces, protecting water resources and a well-thought-out climate policy. It is trees, parks and shady spaces that can become one of the most important forms of protection against the effects of heat in the future.

Sources:

The heat is testing us all. How to take care of yourself and others?

Heat: how can increased social vigilance protect against danger?

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