Stay cool and safe during heat season by drinking water regularly, avoiding direct sunlight at peak hours, and keeping your living space ventilated.

Hydration and Diet

• Drink water often: Consume 2 to 3 liters of water daily, sipping regularly even before you feel thirsty.

• Avoid dehydrating drinks: Skip alcohol, sugary sodas, and heavy caffeine, as they can cause your body to lose fluids faster.

• Eat light meals: Choose cold, water-rich foods like cucumbers, oranges, watermelons, and fresh salads instead of heavy or hot meals.

Clothing and Sun Protection

• Wear loose, light-colored clothes: Choose breathable natural fabrics like cotton or linen in pale colors to let your body release heat easily.

• Block the sun: Wear a wide-brimmed hat, use an umbrella, and apply a broad-spectrum sunscreen (SPF 30 or higher) when outdoors.

• Limit outdoor activity: Stay indoors or seek deep shade, especially during the hottest hours of the day (typically between 11:00 AM and 4:00 PM).

Keeping Your Home Cool

• Manage windows and curtains: Close blinds, curtains, or shutters during the day to block direct sunlight, and open windows at night when the outdoor air cools down.

• Use fans wisely: Run electric fans to circulate air, though keep in mind they work best when indoor temperatures are below 35°C (95°F).

• Take cool showers: Lower your body temperature with a refreshing (not freezing cold) shower or bath, or place a damp cloth on your neck and pulse points.

Recognizing Heat Illness

• Heat exhaustion symptoms: Watch for heavy sweating, extreme weakness, dizziness, headache, nausea, or muscle cramps. Move to a cool, shaded place and sip water immediately.

• Heatstroke (Medical Emergency): Symptoms include hot, dry skin (no sweating), high body temperature, confusion, slurred speech, delirium, or fainting. Move the person to the shade, pour cool water over them, and seek emergency medical help right away.

• Check on others: Regularly check in on children, older adults, pregnant individuals, and neighbors who live alone.

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