This week, a scorching heatwave with temperatures soaring as high as 100 degrees Fahrenheit has swept across the United States and New York City. Despite prior reminders from the media about the importance of staying hydrated during hot weather, it is crucial to reiterate the significance of staying well-hydrated this week.
First and foremost, it is essential to recognize the symptoms of dehydration. Symptoms may include headaches, dizziness, nausea, confusion, extreme thirst, dark urine, infrequent urination, muscle cramps, and even fainting. Physical signs such as hot, red, dry, or sweaty skin, rapid and strong pulse are indications of dehydration and heatstroke.
To prevent dehydration, it is advised to drink plenty of water before feeling thirsty; consume ample liquids, avoiding high-sugar or extremely cold beverages; and include hydrating fruits and vegetables in your diet.
Individuals at a higher risk of dehydration include infants, the elderly, overweight individuals, people with heart conditions, hypertension, and those taking certain medications.
Stay indoors in air-conditioned spaces whenever possible, or seek refuge in cool areas. Remember, while electric fans may provide some comfort, they are not effective at preventing heat-related illnesses when temperatures reach 90 degrees or higher.
Taking a cold shower, soaking in a bath, or finding air-conditioned locations are more effective ways to cool down; reduce the use of stoves and ovens to maintain lower indoor temperatures.
Exercise caution when planning outdoor activities: limit outdoor activities to the coolest parts of the day, such as early mornings and evenings; take frequent breaks in shaded areas to allow your body to recover.
Avoid strenuous activities and adjust your pace: decrease physical exertion in hot weather. If you experience increased heart rate, shortness of breath due to heat fatigue, stop all activities, and rest in a cool area, especially when feeling dizzy, confused, weak, or on the verge of fainting—seek immediate rest in a cool place.