Learn how to stay safe in hot weather with these essential tips. Stay hydrated, dress appropriately, and avoid direct sun exposure to beat the heat.

Everything is blooming, the temperature is creeping up, and we all want to get out into nature as soon as possible. But, although the sun shines with all its might, summer also has a dark side that can somewhat overshadow the encounter with forests, fields and vegetable gardens – these are crowds of microbes that hide in greenery, soil, water and food, always ready to cause infectious diseases.

First of all, you must follow the advice of doctors, avoid direct sunlight and stuffiness. And if your health fails, you need to be able to recognize the illness and provide first aid to the victims.

How to Stay Safe in Hot Weather;100 Tips You Must Follow.

To prevent the summer heat from ruining your health, you need to listen to the recommendations of doctors.

Limit your time outside, especially between 11 a.m. and 4 p.m. If this is not possible, you need to choose shaded sides of the street and be sure to cover your head with a hat or use a sun umbrella, as well as use special water-based sunscreen cosmetics that reflect ultraviolet radiation and do not interfere with skin breathing.

Choose the right clothes and shoes, wear wide-brimmed hats or panama hats that completely cover your head from the sun’s rays. Choose clothes from light natural fabrics (cotton, linen, silk) in light colors and non-fitting silhouettes to provide the body with sufficient air and heat exchange. You should avoid wearing tight belts and belts that impair blood circulation. In hot weather, you should also avoid wearing high-heeled shoes, which will help avoid swelling of your feet.

Organize water and drinking .In hot weather, the body’s water balance is disturbed, it loses a lot of moisture, so you need to drink at least 2.5-3 liters of fluid per day. Fruit drinks made from cranberries, cherries, currants and other sour berries, water with lemon juice, still mineral water, tea, especially green tea, perfectly quench your thirst. You should not drink sweet carbonated drinks, and you should avoid alcohol altogether, since alcoholic drinks cause dehydration of the body, which will only worsen the situation in the heat. In addition, you should not drink ice-cold drinks – this can lead to various throat diseases, including sore throat.

Adjust nutrition. In hot weather, you should give preference to vegetables and fruits; it is advisable to avoid foods that are too fatty and salty. In addition, in hot weather the risk of food poisoning increases. To protect yourself from acute intestinal infections, food must be thoroughly cooked. Do not leave cooked food at room temperature for more than two hours. Also, do not store it in the refrigerator for a long time. You should only buy fresh and whole fruits and vegetables. Use boiled or bottled water for drinking and washing vegetables and fruits. At the first sign of food poisoning, you should immediately consult a doctor. Self-medication is dangerous and can lead to serious consequences!

Don’t forget about personal hygiene. When it’s hot, you really want to plunge into cold water or take an ice-cold shower, but that’s exactly what you can’t do. A sharp temperature contrast can provoke vasospasm and cause heart problems, and hypothermia can lead to colds and even pneumonia. A warm shower or bath will help improve natural thermoregulation.

Use air conditioning wisely. Air conditioning allows you to create a pleasant coolness, however, you also need to know how to use it. To avoid a sharp temperature change when you next go outside, the temperature in the room should be set slightly lower than outside – the optimal difference is 5 degrees. In addition, the air conditioner should be located at a distance of two to three meters from a person and located so that there is no draft, otherwise convenient equipment can cause an exacerbation of chronic pulmonary diseases, as well as the occurrence of acute respiratory diseases.

Swimming in pools, water parks, and fountains is a great way to cool off in the summer heat. That chlorine smell we often complain about is actually a good sign that you’re protected from the many types of germs that thrive in warm water.