10 Health Hacks for the Heatwave Season
What is a heatwave?
A heatwave is a period of abnormally hot weather that can last for days or even months.1
Heatwaves have rapidly spread worldwide and are expected to become more frequent and intense as global warming continues.1
What are the risks?
Heatwaves are among the deadliest extreme weather events, affecting human health and well-being, public safety, infrastructure, and the natural environment. In Europe alone, an estimated 60.000 people died from heat-related stress in 2022.1
Most people can manage low-intensity heatwaves, but as intensity increases, vulnerable people and those with pre-existing conditions may need support.1
The main risks associated with heatwaves include:2
· Dehydration
· Heat rash
· Heat exhaustion (when the body can’t cool itself through sweating)
· Heat stroke (more severe heat-related illness, in which temperature climbs quickly to dangerous levels)
· Worsening of chronic conditions
· Increased risk of hospitalization and death
Although heatwaves can affect anyone, some people are more vulnerable to their negative effects. These include older adults, infants and young children, people living alone, individuals with chronic conditions such as heart disease, diabetes, kidney disease, and mental or cognitive disorders, people taking certain medications, and homeless people.2
10 tips to stay cool and safe during the heat wave season
1- Stay hydrated
Keeping yourself hydrated is essential, especially during times of extreme heat. Try to drink plenty of fluids throughout the day, even if you don’t feel thirsty. Always carry water with you when spending time outdoors.3
2- Wear light, breathable clothes
When possible, choose loose-fitting clothes made of natural fibers such as cotton or linen. Breathable fabrics allow sweat to evaporate, helping cool down the body. Give preference to light-colored clothing, which reflects sunlight, and avoid dark colors, which absorb light and can make you feel hotter.
3- Use sun protection
Heatwaves are often associated with dangerously high UV levels due to intense sunlight and little cloud cover. Overexposure can increase the risk of sunburn, skin cancer, eye damage, and premature skin aging. The best way to protect yourself is to apply sunscreen every day. Be sure to use one with a sun protection factor (SPF) of at least 30. Don’t forget to reapply it regularly, especially after swimming or heavy sweating.4
4- Plan outdoor activities
Try to limit outdoor exposure during the hottest hours of the day, usually between 12 p.m. and 4 p.m. If you must stay outside, try to rest in cool or shaded places and stay hydrated throughout the day.
5- Keep your home cool
If possible, stay in air-conditioned spaces. If not available, use a fan to improve airflow. You can also help keep your home cooler naturally by closing blackout curtains during the day and placing bowls of water near windows to reduce indoor heat. Avoid heat-generating appliances, such as ovens and dryers, during the hottest parts of the day.
6- Eat light meals
During hot weather, many people naturally prefer lighter meals. Heavy or high-fat foods can make your body work harder during digestion, increasing discomfort in high temperatures. Whenever possible, choose a balanced diet high in fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. Foods like watermelon, cucumber, oranges, berries, and tomatoes are rich in water, vitamins, and antioxidants, which can help hydrate and support the body’s heat response.
7- Limit physical activity to cooler parts of the day
Physical activity is essential for physical and mental health, but exercising outdoors during extreme heat can increase the risk of heat-related illness. When possible, exercise during the cooler hours of the day, such as early morning or late evening. Choose indoor activities or shaded areas. Reduce intensity when needed and hydrate before, during, and after working out.
8- Limit alcohol consumption
Drinking excessive amounts of alcohol can increase the risk of dehydration and impair the body’s ability to regulate temperature.6 If you choose to drink, do it in moderation.
9- Cool down strategic points
Apply cold compresses to the wrists, neck, and the backs of the knees. These areas contain blood vessels close to the skin's surface, which can help cool the body more effectively.
10- Stay prepared
Heat can seriously affect your health, making it important to recognize the early signs of dehydration and heat stress. Symptoms such as headache, dry mouth, dizziness, and decreased urination may indicate that your body is struggling to cope with the heat. If you notice any of these warning signs, move to a cooler place, rest, hydrate, and seek medical attention if necessary.
Key takeaways
Heatwaves can be dangerous, especially for vulnerable groups. Simple strategies such as drinking plenty of water, wearing breathable clothing, using sun protection, keeping indoor spaces cool, and avoiding strenuous activities during the hottest hours can help reduce the risk of heat-related illness.
Knowing the warning signs of dehydration and heat stress and acting quickly when symptoms appear can help you stay safe and healthy throughout the heatwave season.
References
1- World Meteorological Organization. Heatwave. Available: https://wmo.int/topics/heatwave
2- NHS. Heatwave: how to cope in hot weather. Available: https://www.nhs.uk/live-well/seasonal-health/heatwave-how-to-cope-in-hot-weather/
3- https://www.health.nsw.gov.au/environment/beattheheat/Pages/health-in-hot-weather.aspx
4- https://nafcclinics.org/summer-safety-keeping-healthy-under-the-sun/
5- https://www.ncbi.nlm.nih.gov/books/NBK236229/
6- https://www.sciencedirect.com/science/article/pii/S0741832924001009