Extreme heat: Ways to stay cool and healthy during these hot days

Sri Lanka is in the midst of a heat wave with temperatures soaring in nearly every part of the island. With air conditioners only limited to offices and factories, the large majority of people at home have to handle the heat the best they can on their own. Those stepping of home to work in the hot sun or run errands are at greater risk of heat cramps and heat stroke. Irrespective of whether you are at home and especially if you’re stepping out of home, you have to be extra careful about staying cool. Here are 10 tips that will help you to better handle these hot days.

Time your outings

During a heat wave the time between 10am and 4pm is when the sun is at its hottest. So, schedule your outings for the early hours of the mornings (before 10am) and late evenings (after 4 or 5pm) so that you avoid the hottest hours of the day.

Cover your head

When out in the sun, always try to use an umbrella or wear a cap or hat.

Wear proper clothing

Wearing loose, comfortable clothing that lets your body to cool down through ventilation will help you stay cooler.

Drink plenty of water

Hot days will make you dehydrated very fast. So make sure you carry around a bottle of water with you at all times and consume it regularly to stay hydrated. You should be consuming more water than during other times of the year.

Protect your eyes

The eyes are one of the most important parts of your body and taking good care of them is vital when going out and about on hot sunny days. The extreme brightness and glare caused by the sun can damage your eyes and also distract you when out on the road. Research has shown that wearing sunglasses on sunny days are an effective way of combating bad headaches or migraine attacks. It also helps to reduce eye fatigue and eye strain especially when you spend a lot of time in the hot sun. Being exposed to the bright sunlight for too long can also cause eye diseases. There is greater risk of cataracts, glaucoma, and macular degeneration causing damage to your eyes if you don’t wear the right sunglasses. For those who drive or ride, sunglasses can be literally a life saver as the clearer vision will help them react faster to any dangers on the road.

When purchasing a pair of sunglasses make sure you go to a reputed eye care provider that has several years or even decades of operational experience in the field, uses only state-of-the-art technology and employs highly skilled and well-qualified individuals. The sunglasses you purchase should be UV (Ultra Violet) protected and should only be from a well-known global brand. This will guarantee that you have purchased the best protection for your eyes as you step out to explore the world on these hot and sunny days.