How to Survive in Hot Weather?
Studies | English and Chinese scripts are provided below and you can understand the content easier. https://www.youtube.com/@UpgradeEnglish
Top 5 things that we should do for survival in hot weather.
No. 5 Prepare our home for a heatwave
If the home is not equipped with air conditioning, a fan can keep the air flowing with good ventilation.
A dehumidifier, which can regulate the amount of moisture in the air, may be an added option for making our home comfortable.
If the internal environment can be kept at moderate humidity, it can avoid our body overheating as well as alleviating mold growth and pest infestations within the home.
During sleeping at night, we should open the window and let some cooler air in. During daytime, we should close our blinds or curtains facing the sun.
If the electrical equipment is not in use, we should switch off and unplug it. To avoid increasing the heat in our home, we should reduce heat-making activities e.g. using oven or cooker.
No. 4 Schedule outdoor activities in the morning or the late evening
We should try to shift our activities in the coolest part of the day.
We should take the temperature into consideration when planning our day. By avoiding high-energy activities between 11am and 3pm, we can minimise direct exposure of the skin to the hottest sunlight of the day.
We should plan ahead and avoid being outdoors in the heat, if possible. Taking frequent breaks can also allow our body to cool down. If we underestimate the issue, it may cause serious health impact.
We can explore public places with air conditioning such as libraries, indoor playground, indoor stadium and shopping malls. It’s free and we can take a rest or walk around during the hottest hours of the day.
No. 3 Protect ourselves outdoors
If we must work or exercise outdoors, wearing lightweight, light-coloured and loose-fitting clothing can help preventing from sweating.
Please take an umbrella or a wide brimmed hat for protecting against harmful UV rays. We should apply sun cream on the face, back of the neck and other exposed parts for avoiding sun burn.
We should maintain a close watch on the news from the weather reports. Under the influence of prolonged heat, we should stay on the alert and adjust our outdoor activities because the heat can have a serious effect on our physical health.
No. 2 Check on family members, elders and pets
We should watch out for early signs of heat-related illness especially for elders and children.
Elders may be less aware of becoming dehydrated due to their deterioration. Children are easier to have trouble regulating temperature as compared with that of adults.
To remind them staying hydrated, we should be patient and communicate with them repeatedly.
For the pets, we should provide them with plenty of water and shade. We should also limit pets’ exercise or arrange the walk with pets in the early morning or late afternoon.
No. 1 Drink plenty of water to stay hydrated
When engaging activities or working outdoors, we should drink water at least every 20 minutes for hydration.
It’s better to drink before we feel thirsty because of the heavy loss of fluids from our body in extreme heat. We should always carry a water bottle and drink more water than usual.
If we feel dry mouth, it has already been a simple sign of dehydration. Our body reminds us to drink water immediately. If left untreated, we may feel heavy sweating, dizzy and very tired, leading to heat exhaustion.
Even at home, we should also drink water regularly e.g. every hour to keep hydrated. By setting alarms or notifications in our smart device, it can remind us for drinking sufficient water throughout the day.
Most importantly, we should avoid drinking sugary, caffeinated and alcoholic drinks. Finally, we should stay alert to the possibility of heat-related illnesses. In case of any symptoms, we should stop all activities and move out of sunlight to a cooler place. For any uncertainty, please seek medical advice right away.
WITH CHINESE SCRIPT
為了在炎熱的天氣裡生存，我們應該做的五件事。
5. 為我們的家做好應對熱浪的準備
如果家裡沒有空調，風扇可以保持空氣流通，通風良好。
抽濕機可以調節空氣中的濕度，可能是讓我們的家變得舒適的額外選擇。
如果室內環境能夠保持適度的濕度，就可以避免身體過熱，並減輕家中黴菌的生長和害蟲的侵擾。
晚上睡覺時，我們應該打開窗戶，讓一些涼爽的空氣進來。於白天，我們應該關閉面向太陽的百葉窗或窗簾。
如果不使用電氣設備，我們應該關閉並拔掉插頭，為了避免增加家裡的熱量，我們應該減少產生熱力的活動，例如使用烤箱或炊具。
4. 將戶外活動安排在早上或傍晚
我們應該嘗試將我們的活動轉移到一天中最涼爽的時間。
我們在計劃一天時應該考慮溫度，避免上午 11 點至下午 3 點之間的高能量活動，我們可以減少皮膚直接暴露在一天中最熱的陽光下。
我們應該提前計劃，如果可能的話，避免在炎熱的戶外活動，經常休息也可以讓我們的身體降溫，如果我們低估這個問題，可能會造成嚴重的健康影響。
我們可以探索有空調的公共場所，如圖書館、室內遊樂場、室內體育場和購物中心，它是免費的，我們可以在一天中最熱的時候休息或四處走走。
3. 在戶外保護我們自己
如果必須在戶外工作或鍛煉，穿輕便、淺色、寬鬆的衣服有助於防止出汗。
請帶上雨傘或寬邊帽以抵禦有害的紫外線，臉部、頸後等裸露部位要塗抹防曬霜，避免曬傷。
我們應該密切關注天氣預報的消息，在持續高溫的影響下，我們應該保持警惕並調整戶外活動，因為高溫會對我們的身體健康產生嚴重影響。
2. 檢查家庭成員、長輩和寵物的情況
我們應該留意與熱有關的疾病的早期跡象，尤其是老人和兒童。
老年人可能不太意識到由於身體狀況退化而脫水，與成人相比，兒童更容易難以調節溫度。
為了提醒他們保持水份，我們應該耐心地與他們反複溝通。
對於寵物來說，我們應該為它們提供充足的水和陰涼處，我們還應該限制寵物的運動量，或者安排在清晨或傍晚帶寵物散步。
1. 多喝水以保持水分
在戶外活動或工作時，我們應該至少每20分鐘喝一次水以補充水份。
最好在感到口渴之前喝水，因為在極熱的情況下，我們的身體會大量流失水份，我們應該隨身攜帶水瓶，比平時多喝水。
如果我們感到口乾，這就是脫水的簡單症狀，我們的身體會提醒我們立即喝水，如果不及時治療，我們可能會感到大汗淋漓、頭暈、疲倦，導致中暑。
即使在家裡，我們也應該經常喝水，例如每小時保持水份，於智能設備中設置鬧鐘或通知，它可以提醒我們全天喝足夠的水。
最重要的是，我們應該避免喝含糖、含咖啡因和酒精的飲料。
最後，我們應該警惕與熱有關的疾病的可能性，一旦出現任何症狀，我們應該停止一切活動，並轉離陽光至陰涼的地方，如有任何不確定性，請立即尋求醫療建議。