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Heat wave


At home

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.
Glass of water

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.



During meals

  • 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.
Help old people
Update:  26.10.2018