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How to Avoid Heatstroke: 3 Effective Tips to Stay Cool

How to Avoid Heatstroke: 3 Effective Tips to Stay Cool

Summer’s here, and with it comes scorching sun! It’s no surprise then that the Department of Health (DOH) recently issued a warning. They’re urging everyone to take precautions against heat-related illnesses. This comes after reports from the Philippine Atmospheric, Geophysical, and Astronomical Services Administration (PAGASA) showed soaring temperatures, with certain areas experiencing temperatures exceeding 41 degrees Celsius from late March to early April. These extreme temperatures put us at risk, falling under the “extreme caution” to “danger” category.

But don’t worry! We’ve got some essential summer health tips to help you beat the heat and enjoy the season safely.

1. Limit Outdoor Activities During Peak Hours

Limit Outdoor Activities During Peak Hours

The Department of Health (DOH) recommends avoiding being outside during the hottest part of the day, usually between 10 am and 4 pm. If you must go outside, try to do it in the cooler parts of the day, like early morning or late afternoon. This way you can reduce your exposure to the harsh midday sun and lower the risk of heat-related illnesses.

2. Stay Hydrated and Dress Appropriately

Stay Hydrated and Dress Appropriately

Drinking plenty of water and wearing lightweight, loose clothing are some strategies to prevent the body from overheating. Choose water instead of sugary drinks like iced tea, soda, or alcohol, as these can contribute to dehydration. Additionally, remember to shield yourself from sunburn by wearing a hat, using an umbrella, and putting on sunscreen.

3. Know the Signs and Symptoms of Heatstroke

Know the Signs and Symptoms of Heatstroke

Even with precautions, heat-related illnesses like heat exhaustion or heat stroke may strike. Heat stroke is a severe condition that can result from prolonged exposure to high temperatures. It's essential to recognize the signs and symptoms. Here’s what to watch out for:

  • Fever over 40 degrees Celsius or 104 degrees Fahrenheit

  • Dry, red, and flushed skin

  • Feeling extremely tired, dizzy, or lightheaded

  • Headache

  • Vomiting

If you or someone around you experiences these symptoms, act fast! Follow these first-aid tips recommended by the DOH:

  • Move the person to a shaded, cool area with proper ventilation.

  • Remove any unnecessary clothing to help cool down the body.

  • Apply cold compresses, ice packs, or cold wet cloths on areas like the head, neck, armpits, and groin.

  • Encourage the person to take slow sips of cool water if conscious.

  • Contact emergency services or seek medical attention promptly.

The heat is on! With temperatures rising, it’s extra important to look out for ourselves and others. This means keeping an eye out for those most vulnerable to the heat, like children, the elderly, and people with existing health conditions. By following the mentioned tips, you can keep yourself and your loved ones safe all summer long. 

In case of a medical emergency, please visit the nearest hospital's emergency department immediately. For non-urgent situations, you may seek medical assistance online via the Doctor Anywhere app.

Our general practitioners are available 24/7 on-demand or by appointment. Additionally, our wide range of specialists, including dermatologists and pediatricians, are available daily by appointment. Use the Doctor Anywhere app to begin your video consultations, and conveniently purchase medications with doorstep delivery. Download the free app now to access these services!


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