Exposure to high temperatures while outdoors can cause fatigue and dehydration. Indonesia has been afflicted with extreme weather changes that result in suffocating daytime temperatures, particularly in recent times. It is important to take care of your health even when it's hot outside so that it doesn't get worse.

Essential Tips for Staying Healthy in Hot Weather

Prolonged exposure to high temperatures can result in an increase in body temperature, resulting in sweating. This is the body's natural system for regulating body temperature by reducing heat. However, excessive temperatures can lead to dehydration and heatstroke, which are characterized by symptoms such as dizziness, headache, nausea, vomiting, seizures, and fainting.

In hot weather, the elderly over 65, children under 2, and people with chronic illnesses or mental health issues are at higher risk.

If any members of your family belong to these categories, make sure that they get an adequate daily water intake, avoid prolonged exposure to the outdoors, and spend more time in a cool environment.

To stay active in hot weather, consider the following advice:

Limit outdoor activities

In the midst of hot weather, you should limit outdoor activities. Choose a less hot time of day, like early morning or late afternoon, to exercise if you want to avoid the heat. You also have the option of selecting indoor sports. In hot weather, it's best to seek out a shady spot or take shelter.

Read more: Heatstroke VS Heat Exhaustion: Sama-Sama Kelelahan Akibat Panas Namun Beda Penanganan

Drink plenty of water

Dehydration can result from excessive perspiration, which is a hot weather phenomenon.To mitigate this, you can increase your consumption of water or other beverages, such as refreshing infused water.

An adult's fluid requirement generally ranges from 2–3 liters per day, but you can adjust it according to your needs and type of activity.

In addition to drinking water, you can also get fluid intake from eating fruits that contain a lot of water, such as watermelon, melon, and strawberries, or from eating soupy foods such as soups and broths.

Wear loose-fitting clothing

During hot weather, the body will sweat more often, so you should use loose-fitting clothes made from cotton. If you are going to do outdoor activities, you should wear long sleeves and full-coverage clothes to prevent sunburn.

Read more: Problem Kesehatan yang Sering Dialami saat Cuaca Panas Ekstrem

Apply sunscreen

You should still use sunscreen with at least SPF 30 to protect your skin from sun exposure both indoors and outdoors. For best protection, you can reapply sunscreen after 2 hours of use. In addition to applying sunscreen, you can also use other protection, such as umbrellas, hats, or sunglasses.

Hot weather can induce a variety of health problems, including dehydration, heat exhaustion, and heat stroke. If you are outside and exhibit signs of dehydration, you should immediately drink extra water.

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.

Looking for more information about other diseases? Click here!