Air conditioning systems such as air conditioners are designed to keep indoor temperatures cool, especially in extreme heat. AC works by drawing warm air from inside the house and absorbing heat from the air, then expelling it out to make the ambient temperature cooler.

Having an air conditioner during hot weather can help reduce the risk of heatstroke and maintain comfort during indoor activities. But what if you don't have an air conditioner at home?

How to Stay Healthy in Extreme Heat Without Air Conditioning

Limit outdoor activities

Avoid strenuous physical activities such as sports or heavy physical work in the sun during hot weather. If you must do outdoor work, try to do it in the morning or evening when the temperature is cooler.

Keep your home at room temperature

Keeping the temperature inside the house within the room temperature range is an important step in maintaining comfort during hot weather, especially if you do not have air conditioning. Use curtains during the day to block direct sunlight from entering the house. Avoid turning on the stove or oven when the weather is hot. At night or in the morning when the temperature is cooler, let fresh air in to cool the house.

Read More: Alcohol in Extreme Heat: What You Need to Know

Drink water adequately

Consuming adequate amounts of drinking water throughout the day can help maintain good health and prevent dehydration. Water is key to maintaining a stable body temperature.

Avoid caffeinated drinks, which are diuretics. Also, it is very important to drink water before you feel extremely thirsty. Feeling extremely thirsty is a sign that the body has lost fluid. When traveling or being outdoors, always carry a water bottle with you so you can drink regularly. Pay attention to the color of your urine. Healthy urine is clear or light yellow. If your urine is dark yellow, you may need to drink more water.

Apply cold compresses

Applying cold compresses to heat points on the body is one quick way to cool down in hot weather. Use a wet towel that has been dipped in cold water or wrap an ice bag in a towel and apply it to your wrists, neck, chest, and temples to keep your body cool.

Wear light clothing and use sunscreen

Thin, loose-fitting clothing helps keep the body temperature from getting too hot. It is also advisable to choose light-colored clothes, as dark colors can absorb heat.

Apply sunscreen evenly to exposed skin, including the face, neck, arms, and legs. Keep wearing sunscreen even if the weather is cloudy. Avoid activities in the sun at the peak of heat, which is 10 am to 4 pm.

Watch out for symptoms of heat stroke or heat exhaustion caused by extreme weather, such as severe thirst, muscle cramps, nausea, dizziness, excessive sweating, fatigue, headache, confusion, and fainting. Seek immediate medical attention at a hospital if you experience symptoms of heat stroke.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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