Three dog days is the hottest time of the year, during which the incidence of heatstroke is higher than other times, so pay special attention. For those who work outdoors, they must take heatstroke prevention measures, so as to ensure that they will not suffer heatstroke.
What can be done to prevent heatstroke?
1. Drink a lot of water
In hot weather, no matter how much exercise you do, you need to increase your liquid intake. You should not wait until you are thirsty to drink water. If it is necessary to carry out physical labor or strenuous exercise in a high temperature environment, drink at least 2-4 cups of cold water (500-1000ml) per hour, the water temperature should not be too high, and the drinking water should be small and many times.
2. Pay attention to salt and mineral supplement
A lot of sweating will lead to the loss of salt and minerals in the body. Lost salts and minerals must be replenished to meet the normal needs of the human body. If people have to engage in physical labor or vigorous exercise, drink at least 2-4 cups of cool and alcohol free liquid (500-1000ml) every hour. Sports drinks can help people replenish the salt and minerals they need in the process of sweating. If you are on a low salt diet, consult your doctor before drinking sports drinks or salt tablets.
3. Pay attention to diet and rest
Eat less high oil and fat food and try to be light. Indigestible food can bring extra burden to the body. However, it should be noted that people need to take in enough calories to supplement protein, vitamins and calcium in high temperature environment. Eat more fruits and vegetables. Get enough sleep. Avoid direct blowing of electric fan or air conditioner when sleeping.
4. Wear appropriate clothing and apply sunscreen
In outdoor, we should try to choose light, loose and light colored clothes. If you have to do outdoor activities, you should pay attention to sun protection and cooling. You can wear a wide brim sun hat, sunglasses, and apply SPF15 or above sunscreen (UVA / UVB protection).
5. Plan your trip carefully
Try to avoid going out in hot weather. If you have to do outdoor activities, you'd better avoid midday, try to arrange the time in the morning or evening, and try to do more activities or rest in the shade to avoid direct sunlight.
If you need to walk or exercise in high temperature, please don't do vigorous exercise immediately. Should start slowly, gradually increase the intensity, let the body slowly adapt to the external environment. Stop all activities immediately when you have already felt your heartbeat aggravating and your chest suffocating, especially when you have felt dizzy, confused, weak, or even fainted! Quickly find a cool and ventilated place or place to rest in your back.
6. Stay in a cool environment
Try to be indoors in hot weather. If possible, turn on the air conditioner. If there is no air conditioning at home, you can resort to shopping malls, libraries and other public places for summer. Even for a short period of time, it can also help cool down. The use of electric fans can temporarily relieve the heat sensation, but once the temperature rises above 32 ℃, the effect of electric fans on reducing heatstroke is very little. Washing your face with cold water, wiping your body, or staying in an air-conditioned room is the best way to cool down. Minimize the use of stoves, ovens, etc. If it is necessary to use the stove, oven, etc. for a long time, it is necessary to supplement the water in time, often leave the kitchen and rest in the shade or cool and ventilated place.
7. Act together and care for each other
When working in a hot environment, colleagues should pay attention to each other's health. In case of signs of heatstroke, measures shall be taken in time. Heatstroke in high temperature can lead to unconsciousness and even loss of consciousness. When the heat wave comes, it is suggested that the family or friends of the elderly over 65 years old call twice a day at least to confirm the health status of the elderly.
8. Do not leave infants or children alone in the car
Even in relatively cool weather, the temperature in the car will rise rapidly and cause danger in the sun. Even if there is a gap in the window, the temperature in the car can rise nearly 7 ℃ within 10 minutes after parking. Anyone left in the car at this time is at risk of severe heatstroke or even death. Among them, if infants and children are left unattended in parked vehicles alone, the risk of serious heatstroke or even death is the greatest.
9. Care for high risk groups
Although heatstroke may happen to anyone at any time, some people are more likely to be at risk in hot weather, so special attention should be paid: infants and children are more vulnerable to the impact of high temperature, and need to be hydrated in time. More attention should be paid to the slow perception and response of the body to temperature change in the elderly over 65 years old. People who work or exercise too hard are likely to dehydrate and get heatstroke more easily.
10. Learn to help yourself adapt to the environment
Sudden changes in temperature, such as the first heat wave in early summer, can make people feel more stressed. Let your body get used to this change. In this way, it has better resistance to high temperature. People who work and live in an air-conditioned environment for a long time should intentionally expose themselves to some high temperature environment. Turn off the air conditioner for a period of time, and go outdoors in the morning or evening. This is conducive to exercise their own heat resistance. If you need to go to a hotter place for business or travel, please take a few days to adapt to the local climate, and then carry out those intensive work or intense sports.