1. Stay at home during the hot hours of the day, use sunscreen, hat, and bright clothes

One of the most important steps to prevent heatstroke is to stay indoors during the peak hours of heat (between 10 AM to 4 PM). These hours are usually when the sun is at its highest point in the sky, and the intensity of sunlight is at its maximum. For those who must go outside during these hours, using sunscreen with a suitable SPF is crucial. Sunscreen can protect the skin from harmful UV rays and reduce the risk of sunburn and heatstroke. Additionally, wearing a hat and light-colored clothing can help reduce heat absorption. Dark-colored clothes tend to absorb more heat and can increase body temperature. On the other hand, light-colored clothes reflect this heat and help keep you cooler.

Additional Tips:

• If you need to perform physical activities outdoors, try to do them early in the morning or after sunset.
  
  
• Use sunglasses with UV protection to keep your eyes safe from harmful rays.
  
  
• If you have pets, ensure they are kept in the shade and cool environment with access to water.
  
  

2. Drink enough water and increase light and juicy meals

Staying hydrated is crucial. Drinking enough water can prevent dehydration. Dehydration can reduce physical and mental performance and increase the risk of heatstroke. Also, consuming water-rich fruits and vegetables can help provide the body with necessary hydration. Fruits and vegetables like cucumbers, watermelon, and oranges are not only delicious but also contain a high amount of water and can help keep the body cool. Eating light meals can also prevent the feeling of heaviness and fatigue in hot weather. Heavy meals can increase the body's heat production and may lead to increased body temperature and early fatigue.

Additional Tips:

• Always carry a water bottle with you and drink regularly, even if you don't feel thirsty.
  
  
• Avoid heavy and fatty foods as they require more energy for digestion and can increase body temperature.
  
  
• Consuming electrolyte drinks like coconut water can help balance the body's electrolytes.
  
  
  

3. Take a shower with cold water

Taking a shower with cold water can help reduce body temperature and increase the feeling of coolness. This method is especially recommended on very hot days and can help prevent the body temperature from rising. Additionally, taking a cold shower can help open blood vessels and improve blood circulation. This can help lower blood pressure and reduce the feeling of fatigue.

Additional Tips:

• If a cold shower is not possible, you can use a cold, damp towel to cool your body.
  
  
• Place your feet in cold water to quickly reduce body temperature.
  
  
• Use cooling sprays or wet wipes to cool your skin.
  
  
  

4. Avoid sweet and carbonated drinks

Sweet and carbonated drinks can increase thirst and create more problems instead of helping keep the body hydrated. Due to the high amount of sugar, these drinks can increase blood sugar levels, which may lead to increased thirst and dehydration. Instead of these drinks, it is recommended to consume water, unsweetened cold tea, and natural fruit juices. These beverages not only help keep the body hydrated but also help reduce body temperature.

Additional Tips:

• Avoid caffeinated drinks like coffee and energy drinks as caffeine can increase water loss from the body.
  
  
• Herbal cold teas like mint and green tea can be good options for cooling the body.
  
  
• Drinking natural lemon water with mint and cucumber can be a refreshing and nutritious drink for hot days.
  
  

By following these methods and tips, you can effectively protect yourself and your loved ones from the adverse effects of heat and enjoy the warm season safely and comfortably.