Keeping cool and staying well during a heatwave

South Africa is experiencing a heatwave with extremely high temperatures. Farm workers in Limpopo were reported to have died due to heatstroke. Therefore, it is imperative to keep cool. The World Health Organisation (WHO) shares tips on how to protect yourself and keep your body cool, and what to do when you feel unwell.

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To protect yourself during a heatwave, you should:

• Move to the coolest room in the home, especially at night.
• If it is not possible to keep your home cool, spend 2–3 hours of the day in a cool place, such as an airconditioned public building.
• Avoid going outside during the hottest time of the day.
• Avoid strenuous physical activity if you can. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 04:00 and 07:00.
• Stay in the shade.
• Do not leave children or animals in parked vehicles. 

How do I keep my body cool in a heatwave?

Keep the body cool and hydrated by taking cool showers or baths during a heatwave. You can also use cold packs and wraps, towels, sponging, and foot baths to keep cool. Wear light, loose-fitting clothes of natural materials.

If you go outside, wear a wide-brimmed hat or cap and sunglasses. Use light bed linen and sheets and no cushions to avoid heat accumulation. Drink regularly but avoid alcohol and too much caffeine and sugar. Eat small meals, and eat more often. Avoid foods that are high in protein.

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What should I do if I feel unwell during a heatwave?

If you feel dizzy, weak, anxious or have intense thirst and a headache during a heatwave, it is best to move to a cool place as soon as possible and measure your body temperature. Drink some water or fruit juice to rehydrate.

Rest immediately in a cool place if you have painful muscular spasms (particularly in the legs, arms or abdomen), and drink rehydration solutions containing electrolytes. Medical attention is needed if heat cramps last more than one hour. Consult your doctor if you feel unusual symptoms or if symptoms persist.

If one of your family members or people you assist presents hot, dry skin and delirium, convulsions and/or unconsciousness, call a doctor/ambulance immediately. While waiting for help, move the person to a cool place, put him or her in a horizontal position and elevate their legs and hips. Remove their clothing, and initiate external cooling, for example, by placing cold packs on the neck, armpits and groin, fanning continuously and spraying the skin with water at 25–30°C. Measure the body temperature. Do not give Aspirin or paracetamol (Panado). Position an unconscious person on his or her side.