With global temperatures on the rise, heatwaves are becoming more common and intense. Surviving extreme heat requires knowledge, preparation, and smart decisions.

In this guide, we will provide you with essential tips and information to help you beat the heatwave and stay safe.

1. Stay Hydrated

Drinking plenty of water is crucial during a heatwave. Aim to consume at least 8-10 glasses of water per day to stay properly hydrated. Avoid alcoholic and caffeinated beverages as they can dehydrate your body.

Carry a refillable water bottle with you at all times and take frequent sips to maintain hydration.

2. Dress Appropriately

Wear loose-fitting, lightweight, and light-colored clothing during heatwaves. This type of clothing allows better air circulation and helps your body stay cooler. Opt for natural fabrics like cotton, linen, or breathable synthetics.

Additionally, wearing a wide-brimmed hat and sunglasses can provide shade and protect your face and eyes from harmful UV rays.

3. Create a Cool Environment

Keep your living space cool by closing curtains or blinds during the hottest parts of the day to block out the sun’s heat.

Use fans and air conditioners if available or utilize other cooling methods such as wet towels or ice packs to cool down your body. Taking cool showers or baths can also provide instant relief from the heat.

4. Stay Indoors During Peak Heat

Avoid going outdoors during the peak heat hours, typically between 10 am and 4 pm. If you need to be outside, find shaded areas and take frequent breaks in indoor, air-conditioned spaces.

Plan any outdoor activities for the early morning or late afternoon when temperatures are cooler.

5. Protect Your Skin

Wearing sunscreen with a high SPF is crucial to protect your skin from the harmful effects of the sun’s UV rays. Apply sunscreen generously on all exposed body parts, even on cloudy days.

Remember to reapply every couple of hours, especially if you sweat or spend time in the water. Wearing lightweight, loose-fitting, and light-colored clothing also provides an extra layer of protection for your skin.

6. Stay Informed

Keep an eye on weather forecasts and stay informed about heatwave alerts and warnings in your area. By staying informed, you can prepare in advance and take necessary precautions.

Additionally, sign up for local emergency notifications or download a weather app to receive real-time updates.

7. Check on Vulnerable Individuals

During extreme heat, it’s essential to check on vulnerable individuals such as the elderly, young children, and those with chronic medical conditions. They are more susceptible to heat-related illnesses.

Ensure they have access to a cool environment and are staying hydrated.

8. Avoid Strenuous Activities

Avoid engaging in strenuous activities or exercise during a heatwave, especially during peak heat hours. If you must exercise, try to do it early in the morning or late in the evening when temperatures are cooler.

Listen to your body and take breaks whenever necessary.

9. Eat Light and Cold Meals

During a heatwave, opt for light and cold meals that are easy to digest. Heavy and hot meals can increase your body temperature and make you feel even hotter. Choose refreshing foods such as salads, fruits, vegetables, and smoothies.

These foods are not only hydrating but also provide essential nutrients.

10. Be Cautious with Fans

Fans can provide temporary relief during a heatwave, but in extremely high temperatures, they may not be sufficient. Keep in mind that fans only circulate the air and do not reduce the actual temperature.

If the temperature rises to dangerous levels, rely on air conditioning or find a cooler location.