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That comes another heatwave! Maximum temperatures will not give us respite in the coming days in many parts of Spain, according to the Meteorological Agency , who foresees a “significant weather risk, with unusual and with some degree of hazard phenomena everyday activities” . This warning is directed especially to those who are exposed over a long period of time at high temperatures outdoors, because your body has to make a great effort to maintain its usual temperature: 37º C. But it can also be in whom, though they are at rest and an inner, heat accumulating due to lack of ventilation.  

The drowsiness, exhaustion, fainting, muscle cramps or rash on the skin by sweating are some signs that we are suffering the effects of high temperatures or heat stress, says Dr.. White Usoz Oyarzábal, specialist Primary care Doctoralia

In addition, the sensation of heat stress can exacerbate conditions such as diabetes, cardiovascular problems, respiratory difficulties and crises of nervous character, says Ata Pouramini, health counselor and author of ‘You are your medicine’.

1. Drink plenty of water without waiting to be thirsty. Seven to eight glasses a day (approximately 2 liters) are required to keep properly hydrated at high temperatures, according advises Dr. Ferran L. Tognetta, medical director of e-health of DKV Seguros . Besides water, it is suitable intake isotonic drinks that can recover mineral salts lost through sweating, according to expert Doctoralia. 

2. Maximum surveillance in risk groups. Children, the elderly, heart patients and people with overweight and obesity are, says Dr. White Usoz, people with whom we must exercise extreme caution against heat, as their mechanisms to regulate temperature are not optimal. “We especially care for children and people with disabilities who are often unaware that they are suffering symptoms of heat stress , ” says Usoz. For its part, DKV Seguros nuance that if a person is bedridden by illness or age, control system temperature by sweating does not work effectively, so you also have to monitor the patient does not remain very covered and refresh the skin of the extremities each time with a damp cloth to simulate sweat.

3. Keep your home as cool as possible. Lower the blinds during daylight hours. Tries to keep in darkness until dusk. As darkness open windows, air and allow to cool overnight. It is one of the advice provided by the expert Doctoralia, especially when you want to ensure restful nights. Remember that appliances are a source of heat. Off everything you’re not using.

4.   Avoid heavy meals and take fruits and vegetables. To high temperatures, have light and fresh meals always promote digestion and mitigate the effects of heat, as explained in DKV. A view shared by Dr. Usoz, also recommended not to abuse salty foods because they make our water requirement is higher. Make less abundant meals and more times a day is healthier and helps us feel better. 

5. Try to keep your body temperature at 37 ° C for proper operation; the drinks or cold food the body will face a sudden drop in temperature and will have to work harder to recover.

6.  Dress lightweight and breathable clothing. Garments with natural light and loose tissue helps feel more comfortable both inside and outside the home, according to Dr. Ferran says L. Tognetta, who also recalls that light colors attract less sunlight and cause the sensation of heat is less.

7.  Do not forget the sunscreen on the skin. In the case of babies, their skin is much more sensitive and sun exposure can cause severe burns them even for a short time, as explained in DKV Seguros. For them, and for children and the elderly, it is always better to use a high factor and adequate protection. The use of sunglasses and hat helps protect the sight of the smallest and heatstroke.

8. It is more efficient showering with warm water . If you do it with cold water, thermal shock will occur in our body that comfort us immediately, but that, as says the author of ‘You are your medicine’, ” will produce a rebound effect that will bring us back to feel heat new. 

9. Do not abuse caffeinated drinks, alcohol and / or a lot of sugar . Dra. Blanca Usoz remember that when we face high temperatures circulatory system has to do extra work to regulate body temperature, so that both alcohol, producing vasodilation, such as caffeine and sugary drinks it difficult the task.  

10. Moisten your clothes. If you start suffering the first effects of heat stress, it will help you get your feet wet, hands and neck, as well as the clothes you’re wearing. It is an effective method to cool and lower the body temperature, as explained in Doctoralia.

11. Avoid sports outdoors during the central and hottest hours, between 12 noon and 6 PM. In DKV Seguros advise reduce the rate of exercise during this time of year. Also, if there orange alert, you should avoid the practice of sport.

12. Attention to the signs of your body.  Muscle cramps in the abdomen, arms or legs, dizziness or fainting, fatigue , breathing and nausea are symptoms that should stop physical activity you’re doing, find a cool place and drink water to hydrate or isotonic drinks , reveals the expert Doctoralia.

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