Check the temperature
- During the day, close the curtains and blinds more exposed to the sun.
- At night, open up the windows to keep the indoors cool.
- Stay in the coolest rooms.
- Use some type of air conditioning (fans, air conditioner). If you do not have any, try to spend at least two hours per day in air-conditioned spots such as shopping centres, cinemas, etc.
- Put wet towels all over you for a cooling effect and take cool showers or baths.
- Drink fresh water regularly even if you do not feel thirsty.
- If you have pets, protect them from the sun and make sure they have plenty of cool water to drink as well.
Avoid direct exposure to sunlight
- Put on a hat or cap.
- Wear loose-fitting clothing preferably in light colours, and in cotton.
- If you have to go out, walk in the shade, stay under an umbrella when you are on the beach and rest in cool places on the street or in air-conditioned spots.
- Bring water with you and take regular sips.
- Consider sprinkling water over your body and clothing.
- Stay indoors during the warmest part of the day and avoid strenuous exercise.
In the car
- Avoid travelling during the hottest part of the day and bring always plenty of bottled water with you to keep hydrated.
- Never leave children or vulnerable people inside a car with the windows closed. Do not leave neither your pets unattended inside your vehicle.
- If you are travelling a long distance, schedule frequent rest breaks to freshen up and cool yourself down.
- Beware of extreme temperature changes when getting in and out of your car.
- Fix well-balanced and light meals and avoid warm and protein rich foods (sauces, chips, breaded items).
- Eat food rich in water (fresh fruits, salads and vegetables). They will help replace salts and minerals lost by excessive sweating.
- Drink more water and fruit juices during the day even if you do not feel thirsty.
- Avoid alcoholic beverages.
Looking out for others
Keep an eye on elderly, on people with chronic health conditions and check on those who can’t look after themselves.
- Try to visit them once a day.
- Help them to follow these safety and prevention tips.
- If they take medication, check with their doctor whether they can interfere with thermoregulation and must therefore be adjusted or reviewed.
If you find any person with dehydration
- Call immediately the medical assistance services or 112.
- Move them to a cooler place.
- Give them water, splash their faces, dampen their clothes and fan them until you wait for medical assistance.