π 1. Stay Hydrated
- Drink 2β3 liters of water daily (depending on activity level and individual needs).
- Carry a personal water bottle.
- Consider drinking electrolyte solutions (like ORESOL, Pocari, or Revive) if sweating heavily.
π 2. Dress Appropriately and Protect Yourself
- Wear light-colored, breathable fabrics (cotton or linen).
- Use a wide-brimmed hat, sunglasses, and a scarf if needed.
- Apply sunscreen with SPF 30 or higher and reapply every 2β3 hours.
π 3. Avoid Midday Outdoor Activities
- Stay out of direct sunlight between 10 AM and 3 PM.
- Plan outdoor activities for early morning or late afternoon.
- Take breaks in shaded or air-conditioned places regularly.
π 4. Eat Wisely
- Eat plenty of water-rich fruits (such as watermelon, oranges, dragon fruit).
- Limit alcohol and caffeine intake as they can cause dehydration.
- Avoid greasy, heavy foods that may cause fatigue.
π§ 5. Warning Signs of Heat Exhaustion or Heatstroke
Take a break immediately if you notice these symptoms:
- Headache, dizziness
- Nausea, rapid heartbeat
- Red, hot skin with little or no sweating
- Unusual fatigue
π Quick Action: Move to a cool place, drink water, and apply a wet towel to the neck, armpits, and forehead. Seek medical help if symptoms are severe.
