Heat wave. the ultimate guide to coping with the heat

Remember to stay hydrated

When the thermostat turns back to summer, it brings with it the risk of dehydration. So always have a bottle of water handy whenever you are at home or office. Take your bottle in your bag when you go out. However, avoid all sugary drinks, such as sodas, sugary flavored waters or fruit drinks, which can contain the equivalent of five sugars per can.

Give preference to vegetables during meals. These are naturally rich in water and will provide you with most of your water needs. For fruit, choose fruits that are high in water but not too sweet, such as watermelon, melon or peaches. After all, the body sweats more in hot weather and thus dehydrates faster. To limit water loss, stay in the shade and cool, avoiding the hottest hours.

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We refresh ourselves by following the right gestures

Do you take very cold showers or sleep with the fan on all night to bring the thermometer down? Wrong. Some reflexes are not updated or even have the opposite effect. A cold shower, for example, will only increase the body temperature. “We must avoid excessive contrasts and use temperate water, between 20 and 22 degrees,” advises Dr. Thomas Kassab of Pharmacy.

The principle of open windows is the same: we avoid them as much as possible. “Despite popular belief, it is absolutely not recommended to leave the windows open because of the risk of hot air. In order to limit the rise in temperature in the house, on the contrary, it is necessary to completely close the shutters and open the windows a little so that the air duct enters,” the specialist notes.

We eat fresh and light

Staying hydrated is certainly necessary to survive high temperatures, but so is adjusting your diet. When the temperature approaches 35°C, the desire to cook is tested. However, when it’s hot, we have the opportunity to prepare balanced dishes to cool down. Savory or sweet, fruit or vegetable-based, vegetarian or meat and fish-based, light and gourmet summer recipes are readily available. Great ideas for lunch or dinner.

We avoid sports

Sports practice is strictly prohibited during hot periods. “Cardiologists advise not to do intense physical activity at temperatures above 30 degrees.”, On Tuesday, June 14, sports doctor Roland Krzentovsky emphasizes the prevention of severe heat in the video published by the Ministry of Sports.

Running beyond 30 degrees is also not recommended. Below, it is not forbidden, but it is better to respect some basic rules and adjust its practice. Instead, prefer to exercise in the morning or evening, and if that is not possible, run in the shade. In terms of equipment, it is better to wear light colors, loose clothing, made of so-called “breathable” material to remove sweat.

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We sleep with a fan… subject to certain rules

We find it difficult to sleep because of the heat. Two problems arise. the body finds it difficult to cool down and the temperature in our room is too high. As a result, most opt ​​for a fan and sometimes run it all night to cool down faster and reach Morpheus’ arms. Unfortunately, the gesture is not without consequences for the body: drying of the airways, pollutants and allergens in the surrounding air, noise pollution… Get acquainted with the details and the advice of experts here.