15 essential recommendations to face heatwaves safely1. Stay hydrated by drinking plenty of water throughout the day. 2. Avoid alcoholic and caffeinated beverages as they can dehydrate your body. 3. Dress in loose-fitting and lightweight clothing to allow better airflow and prevent overheating. 4. Seek shade or stay indoors during the hottest hours of the day (usually midday to early afternoon). 5. Use sunscreen with a high SPF to protect your skin from harmful UV rays. 6. Wear a hat and sunglasses to shield your face and eyes from the sun. 7. Keep your home cool by using fans, air conditioners, or opening windows during cooler hours of the day. 8. Close curtains or blinds during the hottest hours to block out direct sunlight. 9. Limit physical activities to cooler hours or shaded areas. 10. Take cool showers or baths to lower your body temperature. 11. Avoid using heat-generating appliances during hot days. 12. Check on elderly or vulnerable individuals who may require extra assistance in extreme heat. 13. Never leave children or pets unattended in vehicles, as the temperature inside a car can rise rapidly. 14. Eat light meals that are easy to digest and avoid heavy or spicy foods. 15. Be mindful of signs of heat-related illnesses, such as dizziness, nausea, rapid heartbeat, or confusion, and seek medical attention if necessary.

Summer is in full swing and the high temperatures pose a real challenge to our health, especially in the hottest areas of the country. Staying hydrated and protecting ourselves from extreme heat is crucial in order to avoid dreaded heat strokes. Below, we present fifteen recommendations for facing heat waves in a safe and effective manner:

1. Maintain a constant level of hydration: It is essential to drink enough water to stay hydrated, even if you don’t feel thirsty. The human body loses an average of 2.5 to 3 liters of bodily water per day, which needs to be replenished for the proper functioning of the body.
2. Avoid physical activity during peak hours of heat: Excessive sweating can lead to faster dehydration. If you engage in physical activity, it is important to avoid direct sun exposure and the central hours of the day.
3. Stay in cool spaces during the hottest hours: During peak temperature hours, which usually occur between 1:00 pm and 6:00 pm, it is preferable to stay in air-conditioned or well-ventilated areas.
4. Increase consumption of water-rich foods: Foods such as fruits and vegetables provide water and are ideal for consumption on hot days.
5. Always carry a water bottle with you: It is important to be able to hydrate yourself at any time and place.
6. Consume refreshing drinks made with water: Cold infusions or sparkling water are excellent options for staying hydrated in a more pleasant way.
7. Wear light and light-colored clothing: Light-colored clothing absorbs less heat and if it is made of light and natural fabrics, it will allow for better breathability.
8. Use sunscreen: Apply sunscreen with a high protection factor and reapply every two hours and after each bath.
9. Wear hats or caps and sunglasses: They will protect your head and eyes from direct sunlight.
10. Avoid heavy meals: Light and fresh meals help keep the body hydrated and do not generate as much heat during digestion.
11. Take cool baths or showers: They help reduce body temperature.
12. Keep windows closed and blinds down during the hottest hours: This will prevent heat from entering the home.
13. Avoid alcohol and caffeinated beverages: These substances can dehydrate the body.
14. Get adequate rest: Heat can cause fatigue, so ensuring a good rest is necessary.
15. Pay attention to vulnerable groups: The elderly, pregnant women, children, and sick individuals are at higher risk of heat stroke, so we must pay special attention to them.

It is essential to follow these recommendations to maintain a good level of hydration and, in case of symptoms such as drowsiness, dizziness, severe headache, excessive thirst, reddened skin, and lack of sweating, immediately seek medical attention. Remember that prevention is the key to facing heat waves safely and effectively.