1. During maximum solar activity, from 11 am to 17 pm, try not to go outside unnecessarily.
2. Choose outfits made of natural fabrics over synthetic clothes, the cut should be loose. Shoes should also be open and comfortable.
3. Observe the water regime. The norm in the heat is at least 1,5-3 liters of liquid per day. It is best to take with you a bottle of non-carbonated non-cold mineral water, water with lemon juice, green tea without sugar.
4. On the street, it is better to keep in the shade and periodically go to shops or air-conditioned rooms.
5. Forget about alcohol and soda. They not only do not quench thirst, but also slow down metabolic processes in the body.
6. Prefer lighter food to heavy food: vegetables, fruits, boiled fish and chicken, cold soups and okroshka. It is advisable to completely exclude fatty, fried and sweet foods from the diet.
7. Carry wet wipes and thermal water with you. Moisture on exposed areas of the body will bring a feeling of freshness and coolness.
8. If the room has an air conditioner, keep in mind that the optimal temperature of the cooled air is 18–20 degrees, but even in this case, you should stay away from the air conditioner to avoid colds. Do not sit in a direct stream of cold air.
9. Ventilate the room in the morning and in the evening, in the afternoon hot air will rush through the windows.
10. If you feel the first signs of sunstroke or heatstroke, ask others to help you, do not wait for fainting. What to look for? Weakness, lethargy, dizziness, severe sweating, thirst, headache, nausea and vomiting. At this moment, it is important to cool the body – put a cold compress on your head, drink water.