A heat wave is an extreme heat temperature in an area that lasts for a long period, usually accompanied by high humidity. Persistent high temperatures and humidity over long periods of time can have a negative impact on your health. In extreme heat, evaporation slows down and your body needs to work harder to maintain a normal body temperature. The risk varies, depending on age and medical history. However, you can prevent various health risks that may arise, such as fatigue and heat stroke.
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Part 1 of 4: Preparing Your Family
Step 1. Prepare emergency equipment
You need to prepare a box/room/corner at home containing emergency equipment. You can deal with various emergency situations using the contents of this box/room/corner. Collect and secure some important household knick-knacks somewhere so you can use them when needed. This kit should be sufficient for at least 72 hours. Prepare:
- Four liters of water per person per day (prepare more for nursing mothers, children and sick people)
- Easy-to-prepare foods that don't go bad, such as salt-free crackers, whole grain cereals, and canned goods (don't forget to have a can opener)
- All necessary medicine
- Cleaning tools and personal hygiene tools
- Baby formula and diapers
- Food for pets
- Torch or flashlight
- First Aid Box
- Mobile phone
- Extra battery
- Small towels, toilet paper and trash bags for personal hygiene
Step 2. Prepare a family communication plan
You need to think about how your family will communicate with each other when separated. You can create a kind of "contact card," a card containing the phone numbers of important people, that you give to each family member.
- The contact card serves as a list of phone numbers that can be stored outside the phone. You can laminate this card so it doesn't get wet.
- If the telephone network is busy, a short message (SMS) will be easier to arrive than trying to call.
Step 3. Consider taking a first aid exercise
If you live in an area that experiences frequent heat waves, or you just want to acquire a skill that is useful to others, take a first aid exercise. Find and participate in first aid exercises in your area. Some may be paid. The skills you learn in the training can be useful in dealing with a heat wave.
Step 4. Pay special attention to those who are weakest
Extreme heat waves can have a negative impact on everyone, but there are groups of people who are weakest and need your attention the most. The people most likely to be negatively affected by extreme heat and humidity are infants, children, the elderly, as well as people who are sick or overweight. People who work outside and athletes are also at a higher risk of being negatively affected.
- If you have these people in your family, prioritize them.
- Make sure they understand the dangers of heat waves.
- Don't forget the pets! If you have a dog or cat, they can also be affected by hot weather.
Step 5. Pay attention to your local weather forecast
This is very easy. You'll also be better prepared for a heatwave if you know it a few days in advance. In addition, weather forecasts also usually provide temperature predictions. Pay attention to the weather forecast for your area, especially if you live in an area that experiences frequent heat waves.
If the lights go out, you can find out the weather forecast via a hand or battery powered radio
Step 6. Be aware of environmental conditions that can increase the negative impact of heat waves
If you live in an area with a lot of asphalt roads or full of concrete buildings, the negative impact of a heat wave may be significantly increased. Asphalt and concrete can retain heat longer and release it gradually at night (increasing nighttime temperatures). This effect is known as the "urban heat island effect".
- Big cities are usually 1-3 degrees Celsius hotter than their surrounding areas. At night, this difference can reach 12 degrees Celsius.
- Stagnant atmospheric conditions and poor air quality (due to dust and pollution) can also exacerbate heat waves.
Part 2 of 4: Preparing Your Home
Step 1. Make sure the window type air conditioner in your home is installed properly
You need to do a few small things so that the cold air stays in your house and the hot air flows out. If you have a window air conditioner (which is installed in a window), make sure it is installed properly. If there is a gap or hole between the air conditioner and the surrounding wall, you will need to seal it.
- You can buy sealing panels or sealing foam at a home supply store.
- Also make sure the vents and holes for air conditioning are well sealed.
- If your air conditioner breaks, fix it first.
Step 2. Set up a temporary reflector on the window
One quick thing you can do to cool your home is with temporary reflectors in the windows. Use a reflective material such as aluminum sheet to wrap a sheet of cardboard. This aluminum sheet will reflect the sun's heat and not absorb it.
- Place the reflector between the window pane and the curtain.
- You should only do this for one or two rooms that you occupy frequently.
Step 3. Cover the windows in the morning and afternoon sun
Even with reflectors, you may still need to cover windows that are exposed to a lot of sunlight, with curtains or blinds. Blinds closed inside will significantly cool a room, but canopies and awnings installed outside the windows can reduce heat by up to 80%.
Usually, home supply stores also provide curtains that can reduce heat and light. This kind of curtain will cool your room
Step 4. Close your storm shutters
This kind of window is rather rare in the Indonesian climate, but if you have one, close the window. When a heat wave arrives, the window will keep the heat from entering the house. In parts of the world that experience winter, these windows will keep warm air inside the house and cold air outside. This window is an extra layer between yourself and the hot air outside.
To keep it cool, you need to seal your home as tightly as possible
Part 3 of 4: Keeping Cool and Hydrated When a Heat Wave Hits
Step 1. Drink plenty of water to stay hydrated
Many of the health problems that arise during a heat wave are related to dehydration. You need to drink water or sports drinks with electrolytes, which are plenty. Even if you don't feel thirsty, you still need to drink water regularly. Avoid drinks with a lot of caffeine, such as coffee and tea, and reduce your alcohol intake.
- When it's very hot outside, you need to drink at least 4 glasses of water per hour. However, don't drink that much at one time.
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If you have the following conditions, consult your doctor first before increasing your water intake:
- People with epilepsy or heart, liver, or kidney problems.
- If you are on a fluid diet or have a fluid retention disorder.
Step 2. Eat the right foods
You need to keep eating, but your diet has to adapt to the weather. By eating, you can regulate your body temperature effectively. Eat a balanced, light diet on a regular basis. Avoid eating a lot at one time. Digestive activity of large food in the body will increase body temperature.
- Protein-rich foods such as meat and beans can increase the heat caused by digestion.
- Eat fruits, salads, healthy snacks, and vegetables.
- If you sweat a lot, you need to restore lost salt, minerals, and water. You can eat nuts or salted pretzels, or drink an electrolyte-containing sports drink or fruit juice.
- Do not take salt tablets unless ordered by your doctor.
Step 3. Stay indoors and out of the sun
The best way to reduce exposure to heat waves is to stay away from the sun. Determine the coldest room in your house and spend as much time there as possible. If your house has more than one floor or you live in a house with many floors, stay on the bottom floor and stay out of the sun.
You can lower your body temperature by taking a cold shower or washing your face with cold water
Step 4. Turn on the air conditioner
If your home is air conditioned, now you will experience the greatest benefits. Otherwise, during the day when it is very hot (or even at night), go to a public place such as a library, school, movie theater, mall, or other air-conditioned public facility. Generally, these places will have longer opening hours when there is a heat wave.
- In certain countries, the government will provide special air-conditioned places. Pay attention to your local news.
- If your home doesn't have air conditioning, you can turn on a fan to keep the air circulating.
Step 5. Dress appropriately
Both indoors and outdoors, take off heavy clothing, wear as little clothing as possible, but while respecting decency and applicable laws. Wear loose, light, and brightly colored clothing. Fabrics made from natural materials such as linen, cotton, and hemp have good air circulation. Avoid fabrics with polyester and flannel. These materials hold sweat and make the air around your body moist.
- If you go outside, wear a sunscreen with a minimum of 30 SPF, to avoid sunburn. Protect your head and face with a wide-brimmed, ventilated hat. Wear sunglasses to protect your eyes.
- For sports, wear clothes made of synthetic fabrics that can absorb sweat
- Avoid dark colors because dark colors can absorb heat.
- When outdoors, wear light, long-sleeved clothing to protect yourself from the sun.
Step 6. Avoid heavy work
As much as possible, avoid strenuous work or sports. Especially in the afternoon, from 11 to 15. If you have to work hard outside, bring a friend. Take frequent breaks and drink lots of water. Pay attention to the condition of your body.
- If your heart is racing and you find it difficult to breathe, stop immediately. Go to a cool place, rest, then drink lots of water.
- Don't continue exercising if you feel hot. If the temperature is above 39.5 degrees Celsius, reschedule or ask to reschedule your activity.
Part 4 of 4: Caring for Others When a Heat Wave Hits
Step 1. Get in touch with your neighbors, family members and friends
Apart from yourself, you also need to take care of others, especially if there are others who are weak or unable to take care of themselves. If your neighbor lives alone and is at risk for health problems from overheating (especially if their home is not air-conditioned), ask a family member to contact and help that person.
- If this is not possible, call for emergency medical assistance, which may be able to help the person.
- Help the person stay in a cool place and well hydrated.
- You can also help the person get to a place that is air conditioned.
Step 2. Do not leave children or pets in the car
Don't leave them even for a moment. The temperature inside the car can rise to 49 degrees Celsius in a few minutes. These temperatures can quickly kill people. Take care of your pets and family members. Make sure they have enough water and are in the shade.
If your child or pet is accidentally locked in a car, seek medical attention immediately or ask a neighbor for help
Step 3. Watch for symptoms of heat-related illness
Pay attention to all your family members and those closest to you. You have to be alert. Let them know that a heat wave is not to be underestimated and any symptoms must be treated quickly. One indicator of disease is heat cramps, namely pain that arises in the muscles of the arms, calves, and abdomen. These cramps will appear in people who are dehydrated, sweat a lot, or are not used to hot air. People who exercise in hot environments can also get heat cramps.
Risk factors for heat illness include strenuous exercise (such as that of athletes who exercise outdoors), unfamiliarity with hot weather, poor physical health, obesity, and dehydration
Step 4. Recognize the symptoms of heat exhaustion
Heat exhaustion is a dangerous disease that must be treated immediately. There are several symptoms to watch out for:
- Cold and damp skin with hair on the back of the neck standing up
- Sweat a lot
- Feeling tired
- Dizzy
- Physical coordination problems
- Muscle cramp
- Headache
- Nauseous
Step 5. Know how to handle heat exhaustion
Take the patient to a cool, shady place, ideally an air-conditioned room. Give the person cold water or a sports drink. Take off all unnecessary clothes. If possible, cool the person down with a cold shower or wipe the person with a towel soaked in cold water.
- The person will gradually recover in half an hour, and the risk is not long-term.
- Without this treatment, the person can have a heat stroke, which is much more severe and serious than heat exhaustion.
- If the person does not improve within 30 minutes, call a doctor or emergency medical help. This heat exhaustion may be progressing to a heat stroke.
Step 6. Know the various symptoms of heat stroke and treat it immediately
Heat stroke occurs when the body temperature rises to a very high level and the body becomes overheated because it is unable to cool down. The disease is more severe than heat exhaustion; You need to know what the symptoms are and how to treat them. If you notice any of the following symptoms or the person experiences heat exhaustion for 30 minutes, seek medical attention immediately.
- High fever (40 degrees Celsius)
- Severe headache
- Dizzy
- Feeling disoriented or confused
- Irrational behavior
- Easily angry, emotionally unstable
- Dizziness or vomiting
- Weak muscles or cramps
- Red or pale skin
- No sweat and dry skin
- Fast heartbeat
- Shallow and fast breathing
- Seizure
Step 7. While waiting for medical help, do something
If someone close to you has had a heat stroke, the first thing you need to do is call for emergency medical help. While waiting for the ambulance, do the following:
- Move that person to a shady and cool place
- Take off unnecessary clothes
- Improve ventilation: turn on the fan or open the window
- Give water to that person, but don't give any medicine
- Bathe or soak their bodies in "cool" but not cold water (15-18 degrees Celsius)
- Cover the body with a cold and damp towel or cloth
- Apply ice packs to the groin, armpits, neck, and back
Step 8. Prevent heat illness in pets
If you have pets such as dogs or cats, those pets can also get heat exhaustion or even heat stroke. Watch your pets, don't let them overheat.
- If your dog grunts excessively, give him fresh water and move him to a cool, shady place.
- Another sign that your dog is feeling hot is drooling a lot.
- Feel your pet's body. If your pet is breathing faster than usual, or if his heart is beating faster than usual, move him to a shady room immediately.
- Animals with a flat face, such as pugs and angora cats, have a harder time breathing and may overheat more easily.
- Animal claws can burn in extreme heat. Give your pet small shoes, or apply lotion to prevent his feet from getting burned by the hot asphalt. If you need to take your dog for a walk, walk on grass and avoid hot asphalt.
- Always have plenty of water ready for your pet, both outdoors and indoors.
Tips
- Avoid long and difficult trips during the day when the weather is hot. If you need to travel, the best time is at night, when the weather is cooler.
- Bring a folding fan when you travel.
- Pay attention to the color of your urine to see if you are dehydrated. Normal urine is clear or bright yellow in color. If it's darker in color, you may be dehydrated. Drink more water.
- Make sure you have plenty of water.
- Freeze a bottle of water at night. The water will freeze into ice and thaw during the day, so it will stay cold.
- During a heat wave, drink 1 liter of water every two hours.
- Always pay attention to people who are weaker and at risk of heat illness around you.
Warning
- Heat waves can cause wildfires in dry areas. If you live or will be traveling in such an area, be careful.
- Pay attention to news, especially news about heat waves. There may be updated laws to fight drought.
- Heat waves, especially those that last for a long time, must be taken seriously.
- If there is a drought in your area, observe and comply with all relevant laws and regulations, such as do not water the lawn or fill the swimming pool.
- You can be fined or punished if you don't comply with the law.
