How to protect ourselves from the heat

Extreme temperatures are becoming increasingly prevalent in our country. For this reason, the Department of Health wants to raise public awareness about the dangers of heat and provide information on measures to combat high temperatures. Everyone should protect themselves, especially the most vulnerable, such as the elderly, children, outdoor workers, and people with health problems.

The ABCs of heat

Under the motto 'The ABC of heat', The Generalitat has launched a campaign with tips for a safe summer. With the "A" for Air, people are advised to seek shade and shelter at night to cool down their homes.

8 tips to cope with the heat

How to cool off at home?

• Close the blinds on windows that receive direct sunlight.
• Open your windows early in the morning and at night to ventilate your home. Close your curtains. If you have awnings, use them.
• Use some type of air conditioning to cool the room. If you have one, turn on the air conditioning. The temperature should be 26°C.
• Cool off with showers.
• Eat cold dishes and avoid turning on the oven to keep the kitchen cool.

How to go out?

• Wear a cap or hat, sunglasses, and lightweight, cotton, light-colored, loose-fitting clothing. Walk in the shade and seek shelter under an umbrella when you're at the beach. You can also rest in a shelter, a grove of trees, or an indoor space, such as a library, a municipal pool, or a community center.
• Carry water and drink often.
• Do not leave children, frail people, or pets inside the car with the windows closed.

How to avoid risks at work?

• Drink fresh water regularly: one glass every 20 minutes.
• When working outdoors, move through shaded areas. Wear loose, light-colored, cool clothing that covers most of your body.

How to practice physical activity?

• Avoid midday hours for training. Protect yourself from the sun with a hat, sunglasses, and SPF 50 sunscreen. Always carry water and drink often.

How to hydrate?

• In summer, it's important to drink plenty of water, especially for children and the elderly. It's advisable to anticipate thirst and provide water before your body needs it. Always carry water with you when you're out and about. Avoid alcoholic beverages and stimulants, especially those containing caffeine.
• Wet your face, wrists, and neck. Shower often, swim in the sea, or in a pool.
• It is also advisable to opt for light and refreshing meals, such as salads, fruits, vegetables, and natural juices.

How to spend the nights?

• Open the windows to ventilate your home. Place a fan near your bed. If you have air conditioning, turn it on a little while before going to bed.
• Take a warm shower before going to bed.
• Use lightweight cotton sheets. And keep a cool bottle of water handy.

How to detect heat stroke?

• Heat stroke is a breakdown of the body's regulatory system, which is unable to cool itself, and can be fatal. If body temperature rises above 39 degrees, heat builds up in the body and can be life-threatening.
• The most common symptoms of heat stroke are fever, headache, nausea and vomiting; red, hot, non-sweaty skin; rapid breathing and heart rate; and altered mental status, such as confusion, irritability, delirium, or loss of consciousness. Heat stroke is a medical emergency, so call 061 Salut Respon immediately.

How to act?

• Until medical personnel arrive, the Department of Health recommends moving the person away from the heat source and into a shaded area. Do not give them anything to drink. Lower the ambient temperature: open windows or turn on a fan, remove excess clothing, and cool the person with damp cloths or water. If the person loses consciousness, they should be placed in the lateral recovery position (LRP). If they stop breathing, perform cardiopulmonary resuscitation (CPR).