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Beat the Heat!

With temperatures in Shanghai reaching above 40°C and the humidity on top of that, most of us
are desperately looking for ways to cool down! Here are 10 tips that might help make this heat wave just a little more bearable.

1.  Cool down with Frozen Snacks! 

Cold snacks like ice cream, ice lollies, ice cubes and frozen fruit will be both tasty and thirst quenching for those times when the cravings sets in.

Try putting grapes and pieces of banana and watermelon in the freezer for a few hours, they will turn into delicious cool snacks that will satisfy your sweet tooth and keep you hydrated at the same time.

 

2.    Time for a Cold Shower! 

Cold showers, cool packs and cold compresses will help to reduce your body
temperature. Place a wet towel, a cool pack or a cold compress on your chest, neck or your shoulders, and relax as you cool down.

Or fill a basin with water and ice cubes, pull up a chair, grab a good book or put on your favourite TV-show, and soak your feet – this will cool your whole body!

 

3.    Give Yourself a Break! 

Readjust your schedule to adapt to the heat. Go to the pool, relax in the shade, shop online or go to shopping malls with air conditioning, and have dinner a little later in the evenings.

 

4.    Change your Exercise Routine! 

Exercise indoors to get away from the scorching sun or in the early mornings or late at night when the temperature is lower.

 

 

5.    Remember to Hydrate Hydrate Hydrate! 

Drink plenty of water, sports drinks if you are training, and stock up on ice cubes.  Make sure you have bottles of water or a jug of water in the fridge so that you always have quick access to cold water.

If you want some flavour to your water add a couple of slices of lemon, peach or cucumber, or a few branches of fresh mint, for a refreshing drink. While it might be tempting, try to avoid large amounts of alcoholic drinks, coffee and tea, as these will make you dehydrate faster.

 

6.    Keep your Home Cool by:

  • Eating out instead of using the stove and oven.
  • Getting a fan.
  • Blocking out the sun by closing the blinds and curtains, and keep doors and windows closed.

 

7.    Dress Appropriately! 

Wear loose-fitting clothes in light colours made from materials like linen or cotton. Loose, light materials will help you feel a little cooler by allowing your skin to breath. Invest in a nice hat if you are spending a lot of time outside to keep your head cool.

 

8.    Feast on Fruit! 

Munch on juicy fruits with high water content like watermelon, grapes, peaches, coconuts (and coconut water), cucumbers and oranges to help you stay hydrated.

 

 

9.    Choose Food that will Lower your Body Temperature! 

Spicy foods might feel like a strange choice but by making you sweat it also helps lower your body temperature. Cold foods like salads, cold soups and sushi will also keep your body temperature down, making you feel more comfortable.

 

 

10. Protect Yourself! 

Don’t forget to use sunscreen to protect your skin and use a pair of sunglasses, with good quality glass, to protect your eyes from the sun’s UV-rays.

 

Know the signs!

Early Warning Signs of Heat Stroke:

  • Headache, dizziness, confusion and disorientation.
  • Excessive sweating and/or flushing
  • Nausea and/or vomiting
  • Fatigue
  • Chills and/or goose bumps
  • Fainting

Signs of Heat Stroke:

  • Core body temperature above 40°C
  • Rapid breathing
  • Low blood pressure
  • Increased heart rate
  • Seizures

If you suspect that you, or someone else, is suffering from a heat stroke then:

  •  Call your hospital or if the situation escalates 120 for ambulance service (in Shanghai).
  • Try to lower the body temperature of the affected person by spraying them with cold water, cold baths, or packing them with cold packs and compresses.
  • If they are able to drink, give them cold water.

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