The new heatwave is here: five tips to survive it (better)

Catalonia is fully in a new heatwave –the third since the start of summer– and this Wednesday will experience the highest peak, when temperatures will soar considerably. In many parts of the pre-coastal area, Central Catalonia, Ponent, and the Ebro valley, it will be a torrid day, with highs reaching or exceeding 40°C. In fact, Meteocat has extended yellow and orange alerts for intense heat to many counties, and has even activated the red alert –the highest– in the Barcelona pre-coastal area.

Heatwaves are becoming increasingly common and frequent in the country, making it necessary to reinforce habits to prevent their effects. According to data from the Information System for the Surveillance of Infections in Catalonia updated this Tuesday, Catalonia has registered 4,454 episodes of people affected directly or indirectly by heat between May 1st and this week, of which more than half are due to heatstroke (51%). A good reason, then, to review the basic advice for dealing with heatwaves.

Drinking water, the best ally to protect yourself

The first tip to avoid heatstroke is to hydrate continuously, especially vulnerable people like the elderly, children, and people with chronic illnesses. In extreme temperature conditions, it is especially important to drink plenty of water, even if you don't feel thirsty. However, beyond water, it is also important to watch your diet and opt for light meals such as salads, fruits, and vegetables, and avoid hot meals. Alcoholic beverages should also be avoided, as they increase dehydration.

Avoid going out on the street or exercising during peak sun exposure hours

It is advisable to avoid going out on the street during periods of maximum sun exposure, i.e., between 12 PM and 4 PM, and to postpone any physical activity until the early morning or late afternoon, when temperatures are milder. Outdoors, it is recommended to seek cool, shaded areas, walk in the shade, and wear light-colored, loose-fitting clothing. One must also be cautious during car journeys in the hottest hours and never leave children or pets inside the vehicle with the windows closed.

Seek climate shelters

Climate shelters are public spaces that serve as a place of shade and water for those who do not have air-conditioned housing in extreme weather situations. This year, the Barcelona City Council has made over 500 spaces available where the temperature is guaranteed not to exceed 26 degrees. These are public spaces such as libraries, civic centers, schools, parks and gardens, or museums.

Protect your home from high temperatures

It is important to keep the home cool and, to do so, experts recommend lowering the blinds in the areas of the house where the sun shines during the day and only opening the windows early in the morning and at night. This way, thermal insulation will be forced. It is also advisable to use some type of air conditioning to cool down, such as a fan or air conditioning. However, one must try to maintain a stable temperature and not lower it suddenly. The comfort temperature should be 26 °C.

Protecting yourself from the heat during torrid nights

The Meteocat has activated the alert for nighttime heat during this new heatwave. Beyond the suffocating daytime atmosphere, Catalonia will experience warm nights in many regions. Experts recommend opening all house windows when night arrives to ventilate it. To cool the bedroom atmosphere, it is important to close the blinds during sunny hours and only open them at night. In addition, heat sources must be avoided and any electronic device should be turned off or disconnected, and left outside the bedroom. To lower body temperature, it is also advisable to shower with lukewarm water (not cold) before going to bed, as well as using light and breathable cotton sheets.