The warmer weather, as in the summer months in Portugal, makes us feel more tired and with less energy and can also have harmful effects on our health. When the environmental temperature is higher our body has more difficulty in regulating its temperature. Therefore, all measures that can help you are important. These measures are more relevant in groups at risk, such as children, the elderly, pregnant women and the chronically ill. These groups have particularities that make even more difficult to regulate body temperature when the weather is warm. Thus, all people and, in particular, children, the elderly, pregnant women and the chronically ill should adopt measures which help to protect themselves from the effects of hot weather : Drink lots of fluids, without waiting to be thirsty. Water is the drink of choice. Natural fruit juices without sugar are also a possibility. The goal is to maintain a good state of hydration and replace liquids that are lost through sweat due to heat; Do not drink alcoholic or caffeinated beverages as they speed up fluid loss; Prefer to use thin and wide garments, with light colors and light fabrics (like cotton); Do not eat heavy meals; Do not practice physical activity or other activities that require effort during the hottest hours of the day; Try to maintain yourself as cool as possible; If the houses are very hot, lower the blinds during the day, use a fan or air conditioning. Keep the environment airy, open the windows, especially at night when it is cooler, to cool the house. A high ambient humidity makes it difficult for sweat to evaporate, which prevents the body from releasing heat as desired. On the street, wear a hat to protect your head, glasses with protection against UVA and UVB radiation and sunscreen with a factor equal to or greater than 30; Avoid direct exposure to the sun between 11 am and 5 pm; Go to the beach only in the early morning or late afternoon. At the beach, renew the application of sunscreen at least every two hours and after bathing; Those who work outdoors should take regular breaks in cooler places; For car trips, choose the hours of the day with the least heat. Do not leave any person or pet in a parked car. For risk groups, there is still something to add to the above: Family members and neighbors of the elderly should be aware of the greater need of these persons to drink fluids frequently and to keep themselves in a cool environment; Babies do not tolerate heat well and should not wear heavy clothes or be wrapped in blankets; Children under six months must not go to the beach; Children under the age of three should avoid direct exposure to the sun; Pregnant women should increase the frequency of fluid intake, reduce physical activity and avoid direct exposure to the sun; Chronically ill patients should follow the specific recommendations of their doctors. In case of symptoms such as fever, dizziness, malaise, severe headaches, drowsiness, feeling faint or loss of knowledge during periods of hot weather, Linha Saúde 24 ( 808 24 24 24 ), Luz 24 ( 217 104 424 ) or the attending physician should be contacted. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
