HCDCP

Many parts of the world are currently experiencing above the average temperatures with intense and prolonged heatwaves, exacerbated by climate change.

The human body works optimally when its temperature ranges between 36-37 degrees Celsius. It is the temperature at which our body has adapted to function. But as the weather gets warmer, the body has to work harder to maintain the ideal temperature to function properly.

How we react to heat depends on each individual’s ability to adapt, and serious effects can occur suddenly. This should be especially borne in mind when visiting another place where the temperature differs from that of our usual place of residence and our acclimatization is likely to be delayed.

Exposure to heat can cause serious health effects such as heat exhaustion and heatstroke. Heatstroke is the most serious heat-related illness. It occurs when the body can no longer control its temperature: the body temperature rises rapidly (over 40 degrees Celsius within 10 to 15 minutes), the sweating mechanism fails and the body cannot cool itself. In addition to a high body temperature, symptoms may include hot, dry skin or profuse sweating, cramps, headache, dizziness, nausea, confusion, slurred speech, seizures, loss of consciousness, permanent disability, or even death if the person does not receive emergency treatment.

It is also vital to cool the body as quickly as possible by moving the person to a cooler location, using cold water immersion, applying ice packs to various parts of the body, and/or providing wet, cool clothing. The situation is urgent and requires immediate transfer to a health care facility.

People with chronic conditions who take medications on a daily basis are at greater risk of complications or death during a heat wave, as are the elderly and children.

We all need to learn to manage the health risks from heat both in our usual place of residence and when on holiday elsewhere.  By adopting several precautions, you can effectively prevent the harms of excessive heat and enjoy the sun safely!

Stay informed and connected

Consult the local weather forecast for your destination and stay informed through the news updates regarding potential alerts about upcoming extreme heat conditions and safety tips.  Inform a family member or friend of your travel plans and itinerary and maintain communication with them regularly. Always carry a fully charged cell phone and keep a list of emergency contact numbers available. In case of emergency call the European Emergency Number 112.

Plan your travel and activities

It is very likely that we will wish to experience all the wonderful sites that our vacation spot has to offer, but the heat can make enjoying this experience difficult. Schedule your walking tours or outdoor activities during the cooler parts of the day, such as early morning or late afternoon. If this is not possible, try to rest often in shady places so that your body has a chance to recover.

Dress appropriately for the heat

Wear loose, light, light-colored clothes preferably made of natural materials such as cotton or linen. Wide-brimmed hats and black or dark-colored sunglasses are must-have accessories for summer when you are in outdoor activities such as beaches, hiking trails and tours. Apply a sunscreen with an adequate sun protection factor 30 minutes before going outside and reapply it regularly during your stay outdoors or at the beach.

Stay hydrated

It is essential to keep ourselves, our children, seniors, and pets hydrated. Always carry a bottle of water when outdoors and drink plenty of it frequently. You should not wait long until you are thirsty to drink fluids. Avoid drinking alcohol, coffee and sugar during the heat, as these contribute to dehydration.

Stay indoors

During the hottest hours of the day, usually between 11:00-17:00, and especially on hot days, avoid exposure to the sun and prefer staying in air-conditioned buildings as long as possible. Although it is difficult to stay inside on your holidays, there are options such as visiting air-conditioned museums during these hours!

Eat light meals

When it’s hot, it’s preferable to eat light, small, well-balanced, and regular meals with an emphasis on fruits and vegetables and limiting fat.

Consult your medical doctor

Consult your medical doctor about any special measures you need to take as certain medications you may be taking for underlying diseases (respiratory, cardiovascular, etc.) may increase body temperature. It may be necessary to modify the dose of prescribed medications during the summer period.

Protect high-risk groups

Some population groups are at higher risk of experiencing the adverse health effects of extreme heat. Such groups are infants, children, the elderly, pregnant and nursing women, chronically ill people, people taking medication for chronic conditions, obese/overweight people, people who exercise vigorously, athletes. Make sure that all the above precautions are followed and monitor for symptoms of heat stroke and heat exhaustion. Never leave infants, children, the elderly, other persons, and pets in a closed parked vehicle.

The contact with water and recreational activities such as swimming promote physical and mental health and well-being. However, if you do not take the proper precautions, this enjoyable activity can lead to serious health effects, including losing your life.

Drowning can happen to anyone, anytime and anywhere where there is access to water and therefore you are more at risk during your holidays especially in seaside places. Drowning ranks as the 3rd leading cause of death from unintentional injury worldwide, accounting for 7% of all injury-related deaths.

By adopting several precautions, you can ensure safety from the risk of drowning while enjoying the sea and recreational activities such as swimming and water sports!

Always swim with a friend

If it is not possible to swim with someone who knows swimming well, choose areas or beaches with a lifeguard.

Gradually enter and exit the water

It is recommended not to enter the water by running but by walking and gradually wet your face and body at first. Do not come out of the water abruptly but gradually and with stops, walking towards the shore. This is particularly important for special population groups such as the elderly.

Always swim parallel to the shore

Avoid going away from the coast and never swim to the point of exhaustion. At the first feeling of fatigue or discomfort when in the sea, return to the shore. Bear in mind that the return to shore is more tiring. If you feel any symptom (e.g., cramp, dizziness) ask for help from someone nearby and try to get out of the sea calmly and slowly, keeping your composure.

Do not swim after eating or drinking

Enter the sea or pool only after 2-3 hours have passed since eating. Avoid drinking alcohol before and during your presence in the water as it can lead to impaired judgment, lack of coordination and reaction time and inability to control temperature.

Avoid swimming in unfamiliar waters

If you visit a beach for the first time, get informed about its dangers (e.g. sea currents, rocky bottom, isolated shores, etc.). You can connect for free to the Safe Water Sports online platform, available on the web as well as through free applications (Apps) for mobile devices for information (in Greek, English and French) about the safety and recreational features of more than 3,400 beaches in Greece and Cyprus.

Supervise small children at all times

When children are in or near water (including swimming pools and bathtubs) they should be closely and constantly supervised by a responsible adult. Adults watching children in or near water should avoid distracting activities such as using phones, reading, drinking alcohol, because drowning happens quickly and silently. Adults should closely supervise children even when lifeguards are present. When swimming time is over, close and lock doors or gates that give access to the water.

Take additional precautions for medical conditions

Consult your medical doctor if you suffer from any illness that can increase the risk of drowning and take special care. For example, if you or a family member has epilepsy, you/they should be supervised when you/they are around water. Take extra precautions with the water if you or a family member has other medical conditions that may increase the risk of drowning, such as heart disease, autism, dementia or other neurological conditions. Always consult with your medical doctor if you are taking medicines, for which special precautions are needed.

Do not overestimate your strength and endurance

It is recommended that people belonging to special population groups such as the elderly do not swim where they do not step on the bottom of the sea and always carry a floatation device (e.g. floating noodle, swimming board, life jacket, etc.) especially when they choose to swim in deep waters.