Our country’s weather can be unpredictable. But one thing is for sure, we all have to go through the hot and humid weather. It’s the kind of heatwave that gets on your nerves. Not only heatwave can cause physical discomfort but it also can make you feel sick if you are not careful. So, what can you do about it? From keeping yourself well-hydrated to wearing a pair of sunglasses, here are the 7 effective ways to beat the heatwave.
1) Always. Stay. Hydrated.
Let’s start with the obvious. It’s important to drink enough water to stay hydrated. Dehydration, after all, causes symptoms like suffering from a dry mouth, fatigue and worst-case scenario, heat stroke. Water plays an important role in keeping our bodies regulated, eliminates waste products and lubricates the joints. But how much exactly should you drink every day anyway? While having eight glasses of water sounds like a typical, safe bet, there’s no simple one-size-fits-all answer here. It all depends on your weight, fitness & health levels and daily diet. To make things easier for you, here is one simple calculation of your daily hydration needs:
Body weight (pounds) x 0.5 = Daily fluid requirement (ounces)
176 pounds (80 kg) x 0.5 = 88 ounces or 11 cups of water (divide the volume value (ounces) by 8)
Some of the other tips to ensure you stay hydrated all day include:
- Always keep water handy (it can be a bottle, glass or mug), say next to your laptop when you are working for long hours.
- If plain water tastes too bland to your liking, try jazzing it up with a few slices of lemon, lime or orange.
- Eat more foods with high water content, namely cucumber and watermelon.
- Do remember that caffeinated beverages like coffee can be dehydrated. But even if you can’t survive a day without a cuppa or two, make sure you replenish these beverages with a glass of water.
2) Proper Clothing Matters
When the weather outside turns out to be scorching hot, it’s best to leave your darker clothes out of it. The reason? Darker colours such as black and dark grey usually absorb the sun’s rays, which in turn, made you feel the heat. Go for lighter shades of colours instead, namely white. And if possible, look for clothes that are 100% cotton since they are soft and breathable. Not to mention clothes with moisture-wicking fabrics help to evaporate sweat off your body.
3) Choose The Right Curtains
If you regularly work from home, it’s important to keep your room cool and regulated. That means picking the curtain fabrics for your room windows. Your best bet? Linen and cotton, both of which are known for their breathable materials. Alternatively, you can look for blackout curtains, which can minimise the amount of UV rays and sunlight passing through the room.
4) Reduce Your Alcohol Intake
Thinking of having a night out with your colleagues for a few glasses of beer at a pub after work? Alcohol itself causes dehydration because it’s a diuretic, and it doesn’t matter where you have a beer, wine or hard liquor. Not to mention drinking alcohol can mess up your regular sleeping pattern, particularly during a heatwave. Even if you must drink alcohol, always consume them in moderation.
5) Limit Physical Activity If The Weather’s Too Hot
Having a workout like going for a jog in the park or cycling is beneficial for your physical and mental health. Always check the weather before you decide to go out. If you are planning to exercise during a midday afternoon, chances are the weather can be blazing hot. Definitely, not a good idea even if you are living by the “no pain, no gain” rules. Also, make sure to drink lots of water (read: have your water bottle stored in a backpack) or replenish your electrolytes with a non-carbonated isotonic beverage.
6) Carry An Umbrella
An umbrella isn’t just for rainy days. This accessory comes in handy when the weather is too hot, particularly if you spend most of your time outdoors. Opening an umbrella while walking under the hot sun can shield a large area of your body and not to mention, it provides better ventilation. Even if you think carrying a normal-size umbrella is a nuisance, consider getting a pocket umbrella that can easily fit in your bag or backpack.
7) Protect Your Eyes By Wearing Sunglasses
Whether you are driving in the scorching-hot afternoon or working outdoors when the sun shines bright, it’s important to protect your eyes. Besides, did you know that excessive heat can lead to dry and irritated eyes? Not to forget, your eyes may sustain damage from the sun’s UV rays. This is why it’s crucial to wear a pair of good sunglasses. One that is UV protected and protects your eyes from the glare of the sunlight. So, if you are thinking of getting a new pair of sunglasses, Paris Optical has plenty of choices available. With more than 30 years of experience, you can rest assured you’re in good hands as Paris Optical’s dedicated team of certified optometrists to help you make the right choice. You can visit their outlets at Jalan Telawi 3, Bangsar or The Starling Mall on the first floor.