Understanding and Staying Safe During a Heatwave

What is a Heatwave?

A heatwave is a prolonged period of excessively hot weather, often accompanied by high humidity, lasting from a few days to several weeks. Heatwaves occur when a high-pressure system, known as a "heat dome," traps warm air over an area, leading to unusually high temperatures for an extended period

The Medical Physiology of Heatwaves

During a heatwave, the human body faces extreme stress as it attempts to regulate its internal temperature. Key mechanisms like sweating and increased blood circulation to the skin are crucial for cooling. However, during a heatwave, these mechanisms can become overwhelmed, leading to heat-related illnesses.

• Sweating: The body cools itself through sweating. However, high humidity can slow the evaporation of sweat, reducing its effectiveness and increasing the risk of overheating.
• Blood Circulation: The body directs blood flow to the skin to release heat. In extreme heat, this process can reduce blood flow to vital organs, increasing the risk of heat exhaustion and heatstroke.

Heat-Related Illnesses

• Heat Exhaustion: Caused by the loss of water and salt through excessive sweating. Symptoms include heavy sweating, dizziness, nausea, and fainting.
• Heatstroke: A severe condition where the body’s temperature regulation fails, causing internal temperatures to rise above 103°F (39.4°C). Symptoms include confusion, rapid heartbeat, and potential loss of consciousness. Heatstroke is a medical emergency.

How to Stay Safe During a Heatwave

One of the most effective ways to stay cool during a heatwave is to spend time in air-conditioned environments such as malls, libraries, grocery stores, and public gathering spaces. The WHO recommends spending at least 2 to 3 hours daily in a cool place to prevent heat-related illnesses.

Stay Hydrated

Drinking plenty of fluids is essential to prevent dehydration.

While water is the best choice, you can also try these refreshing hydration recipes:

1. Cucumber-Mint Infused Water
   • Ingredients: 1 cucumber (sliced), a handful of fresh mint leaves, 1-2 liters of cold water.
   • Instructions: Combine cucumber slices and mint leaves in a pitcher of cold water. Let it infuse for at least an hour in the fridge before drinking.
2. Coconut Water Electrolyte Drink
   • Ingredients: 1 cup coconut water, 1 tablespoon honey, a pinch of sea salt, juice of half a lime.
   • Instructions: Mix all ingredients in a glass. Stir well until honey and salt are fully dissolved. Serve chilled.

Avoid drinks that can lead to dehydration, such as alcohol, caffeine, and sugary sodas. The goal is to maintain a steady intake of fluids throughout the day.