TOO MUCH HEAT? Here’s how to stay safe in hot weather

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WHEN it’s too hot to think straight, it’s also too hot to take risks.

With temperatures rising and heat index levels repeatedly hitting “extreme caution” across Cebu and much of the country, authorities are urging the public to take immediate precautions against the growing health threats of extreme heat.

From Monday, August 4, to Friday, August 8, residents in Cebu are urged to brace for searing conditions as the Philippine Atmospheric, Geophysical and Astronomical Services Administration (Pagasa) forecasts a “caution” to “extreme caution” level heat index, with temperatures ranging from 27 to 33 degrees Celsius.

“Generally fair weather is expected throughout the week, but isolated rain showers may occur in the afternoon or evening due to localized thunderstorms,” said PAGASA Mactan chief Engr. Al Quiblat in an interview on Monday.

But Quiblat warned: even under generally fair skies, the heat can still take a toll on one’s health.

How to stay safe

To protect against heat-related illnesses, Quiblat issued a few simple but critical reminders:

-Limit outdoor activities from 10:00 a.m. to 3:00 p.m., when the sun is at its peak.

-Bring an umbrella or wear a hat for added protection.

-Choose light-colored clothing to help reflect sunlight.

-Stay hydrated. Drink plenty of water even if you're not thirsty.

What heat does to the body

According to the World Health Organization (WHO), prolonged exposure to extreme heat creates cumulative stress on the body and can worsen common illnesses like respiratory and cardiovascular diseases, diabetes, and kidney disorders.

“Extended periods of high day and nighttime temperatures create cumulative physiological stress on the human body,” WHO stated in its 2018 article Heat and Health.

If body temperature rises too quickly, it can cause serious conditions such as heat cramps, heat exhaustion, heatstroke, and hyperthermia.

At highest risk

The Department of Health (DOH) has long warned that children and older adults are the most vulnerable.

Children, in particular, have less ability to regulate body heat. Studies have shown that heat waves significantly increase their risk of dehydration and related illnesses.

The United Nations Children’s Fund (UNICEF) projected that 33 million children in the Philippines will be exposed to extreme heat events by 2050.

That means 8 in 10 Filipino children may suffer from the health impacts of global warming in less than three decades.

Heat-related illnesses: Know the signs

Understanding the symptoms and acting quickly can save lives. Here's what to watch for:

Heat Exhaustion

Symptoms: Heavy sweating, fatigue, nausea, headache, dizziness.

Action: Move to a cool place, rest, and hydrate with water or sports drinks. Seek medical help if symptoms persist.

Heat Stroke

Symptoms: Body temp above 40°C, confusion, rapid pulse, flushed skin, possible unconsciousness.

Action: This is a medical emergency. Call for help immediately, cool the person down with wet cloths, and remove excess clothing.

Heat Cramps

Symptoms: Painful muscle cramps during or after activity in hot conditions.

Action: Stop activity, rest in a cool place, drink fluids with electrolytes, and gently stretch the affected muscles.

How to keep cool at home

The WHO recommends simple strategies to reduce indoor heat exposure:

-Ventilate at night. Open windows and shutters in the evening and early morning when temperatures are lower.

-Block the sun. Keep windows closed and covered during the hottest part of the day.

-Turn off lights and appliances to reduce indoor heat load.

-Hang wet towels inside the house to cool the room air.

-Avoid heat build-up. Use light bedding and avoid heavy linens.

Everyday tips to beat the heat

-Avoid strenuous activity during midday hours.

-Drink water regularly. Avoid alcohol, caffeinated, or sugary drinks which can lead to dehydration.

-Eat small meals more often. Skip high-protein food which can raise body temperature.

-Dress smart. Light, loose, and breathable clothing helps regulate body temperature.

-Check in on others. Make sure family, friends, and neighbors, especially the elderly or those living alone, are safe and hydrated.

Prevention over treatment

DOH reiterated that while we can’t avoid hot weather, we can take steps to prevent it from becoming deadly:

-Don’t stay too long under the sun.

-If possible, stay indoors or seek shade.

-Wear bright-colored clothes and sun protection.

-Drink lots of water and avoid diuretics.

-Watch out for symptoms and act fast.

-When to seek medical help

If someone shows signs of heat exhaustion or stroke, seek medical attention immediately. Don’t wait. Quick action can prevent serious complications or save a life.

Help others stay safe by sharing these tips with your family and friends. When it comes to extreme heat, awareness is protection.(TGP)