Karachi(May 29, 2018): Karachiites should brace for yet another heatwave from today, which will engulf the metropolis for three days as temperatures soar above 40°C again.
The maximum temperature may soar up to 45°C today, and it will continue to hover around 41-45°C during the next two days, the Pakistan Meteorological Department has warned.
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The latest bout of the heat is attributed to a halt in the sea breeze, which is likely to remain cut off till Thursday.
Seven simple steps to prevent yourself from the heatstroke.
1. Drink Plenty of Water
The most important thing you can do to avoid heat stroke is to drink more water than you usually do because you are losing fluids through sweat. Drink two to four cups of water every hour when you are outside or exercising. Don’t wait until you are thirsty to start drinking water. By then, you are already becoming dehydrated and putting yourself at risk of heat stroke. Also, make sure that your children and others at a higher risk of heat stroke are drinking enough water throughout the day.
2. Eat Hydrating Foods
In order to avoid dehydration and the possibility of heat stroke, eat fruits and vegetables that are hydrating. They have a high water content and contain valuable electrolytes. Some of the best hydrating foods to beat heat stroke symptoms include:
Coconut water , watermelon , oranges , grapefruits , pineapple , berries , bananas and others. These hydrating fruits and vegetables are full of important electrolytes like magnesium, potassium, calcium and sodium. Eating plenty of these foods will help you to stay hydrated and combat electrolyte imbalance.
3. Avoid Sugary Drinks, Alcohol and Caffeine
It’s important to prevent dehydration by avoiding the consumption of sugary, sweetened drinks, alcohol and caffeine. All of these dehydrating beverages cause increased urination and electrolyte loss. Plus, consuming too much sugar can lead to inflammation.
This makes the symptoms of heat stroke even worse. Although sports drinks are marketed to keep you hydrated during physical activity, many of these products contain a ton of added sugars and synthetic flavorings. So, opt for natural electrolytes instead.
4. Avoid Direct Sunlight
To avoid developing heat stroke or other heat-related illnesses, limit your time outdoors on those hot days, especially midday when the sun is at its hottest. If you’re outside on a very hot day, stay in the shade.
If you’re in an open space, bring an umbrella for protection. For athletes who train outdoors, schedule your workouts earlier or later in the day when there are cooler temperatures.
5. Stay in an Air-Conditioned Building
You have to keep your body temperature cool during times of extreme heat. Using a fan alone as your cooling device isn’t going to be enough on those really hot days. You are going to need to stay in an air-conditioned home or building for as long as possible. If you don’t have access to an air-conditioner in your home, find an air-conditioned shelter in your community and get some relief there for a few hours.
6. Check your Medications
Some medications can increase your risk of heat stroke because they affect how your body reacts to the heat or they interfere with your salt and water balance. Medications that may alter your ability to deal with high temperatures include antibiotics, antidepressants, antipsychotics, antihistamines, drugs for heart disease, blood pressure and cholesterol, laxatives, diuretics and medications for seizures.
If you’re taking any of these kinds of medications, talk to your doctor about your increased risk of heat-related illnesses. And take special care to stay hydrated and cool on hot days. It’s also a great idea to research natural remedies for the health issues that you’re being medicated for, if possible.
7. Check on Those at Risk
On those really hot days, make sure to check on people who are at a greater risk of developing heat stroke symptoms. This includes people over the age of 65, people with chronic medical conditions, infants and children and people who don’t have air conditioning in their home.
Research also shows that social isolation is associated with an increased risk of heat-related illness. This includes people who are unmarried or widowed, living alone or those who tend to stay home all day.
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