How to protect ourselves from the heat wave! What to do during the heat wave!

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These days, Romania is under attack from the heat wave. Temperatures can even reach 41 degrees in some places. The comfort index exceeded 80 units in many regions of the country, even in Bucharest. The effects of rising temperatures and extreme heat lead to many illnesses and deaths each year.

For many people, warm weather is a time for fun-filled outdoor activities. However, outdoor activities are not recommended during hot periods, when temperatures are excessively high. There are many recommendations from the authorities to protect you from the heatwaves.

Recommendations of the Ministry of Health, on hot days, for the general population

  • Avoid, as much as possible, prolonged exposure to the sun between 11 a.m. and 18 p.m.;
  • If you have air conditioning, adjust the device so that the temperature is 5 degrees lower than the ambient temperature in the house;
  • Fans should not be used if the air temperature exceeds 32 degrees Celsius;
  • If you do not have air conditioning at home or at work, it is recommended to stay for 2-3 hours in cooler spaces;
  • If you go outside, wear sun hats, light-colored clothes made of natural fibers (linen, hemp);
  • During the day it is recommended to take warm showers, without drying yourself;
  • Drink between 2-4 liters of liquids daily, without waiting for the feeling of thirst to appear. During periods of heat wave it is recommended to drink a glass of water (or its equivalent) every 15-20 minutes, maybe 30 minutes, depending on the activity done.
  • Do not consume alcohol (including beer or wine) because they promote dehydration and reduce the body's ability to fight against heat;
  • Avoid drinks with a high caffeine content (coffee, tea, cola) or sugar (carbonated soft drinks) because they are diuretics;
  • Consume fresh fruits and vegetables (melon, red melon, cucumbers, tomatoes) because they contain a large amount of water;
  • A dose of yogurt produces the same hydration as a glass of water;
  • Avoid outdoor activities that require high energy consumption (sports, gardening, weeding, etc.).

During hot periods, it is recommended to take care of the people dependent on you (children, the elderly, people with disabilities) by regularly offering them liquids, even if they do not ask for them. Avoid leaving pets and children in parked vehicles.

If we are exposed to hot temperatures, it is good to know how we react and take the necessary measures to return to a better state:

  • Edema of the hands and feet, which disappear after 1-2 days after the cessation of exposure to heat;
  • Muscle cramps are involuntary contractions that give the sensation of sharp pain. They frequently appear on the abdomen, arms, legs.
  • Sunstroke occurs in people who are exposed directly to the sun for a longer period of time and is manifested by headaches, drowsiness, dizziness, temperature.
  • Excessive sweating, dizziness, fatigue, nausea, intense thirst, headache, feeling short of breath, rapid heartbeat;
  • Heat syncope (dizziness) occurs as a result of insufficient blood flow to the brain, especially when moving from a sitting position to an elevated position;
  • Hyperpyrexia (body temperature greater than 41 degrees) is the most severe complication of heatwave exposure. It is associated with complete or partial loss of consciousness, rapid pulse, feeling of shortness of breath and requires immediate medical intervention. More information on

In conclusion, take care of yourself and protect yourself from the heat!

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