Guide to preventing heatstroke in summer: scientifically cope with high temperatures and protect your health

The high temperature in summer can easily cause heat stroke, which can range from dizziness and fatigue to life-threatening.To prevent heat stroke, you need to环境调节、饮食补水、行为防护Start from three aspects: keep the room ventilated and cool, and avoid long-term activities under the scorching sun; replenish water and electrolytes in time, choose light and easy-to-digest food; wear breathable clothes, and use sun protection tools rationally.Special groups of people (such as the elderly, children, outdoor workers) need to pay special attention, and should quickly take cooling measures and seek medical treatment after heatstroke.

一、环境调节：打造凉爽安全空间

In hot weather,indoor temperatureIt is recommended to control it at around 26°C and avoid direct blowing when using air conditioners or fans.If conditions are limited, heat accumulation can be reduced by drawing curtains, sprinkling water, etc.outdoor activitiesTry to avoid the scorching sun period from 10:00 to 16:00 and choose a cool place to rest.According to meteorological data, when the temperature exceeds 32°C and the humidity is greater than 60%, the risk of heat stroke increases significantly (see Table 1).For special workers such as sanitation workers, construction workers, etc., employers should provide shade shelters and a job rotation system.

2. Diet and hydration: Maintain body electrolyte balance

Daily water intake in summer should be2000-3000ml, drink small amounts frequently and avoid drinking a large amount of water at one time to dilute the electrolytes.You can drink potassium- and sodium-containing drinks appropriately, such as light salt water or sports drinks (such as宝矿力水特,佳得乐).The diet is mainly based on heat-clearing ingredients such as winter melon, cucumber, and mung bean soup, and eat less high-fat and spicy foods.The U.S. Centers for Disease Control and Prevention (CDC) recommends that outdoor workers drink 500 ml of water every hour, along with salty snacks.

3. Behavioral protection: scientific wearing and emergency treatment

外出时穿戴浅色透气衣物, wear a wide-brimmed hat and UV400 sunglasses, and use SPF30+ sunscreen (such as安耐晒,露得清).若出现Dizziness, nausea, hot skinIf you have symptoms of heat stroke, you should immediately move to a cool place, wipe your body with a wet towel, and drink salty drinks.In case of severe heat stroke (such as heat stroke), you need to call the emergency hotline immediately.The Chinese Center for Disease Control and Prevention reminds that the elderly and patients with chronic diseases should avoid going out alone and have enough heatstroke prevention medicines at home (such as藿香正气水).

Summary: Comprehensive measures are key

预防中暑需多管齐下: Reduce risks through physical cooling, proper hydration, and behavioral adjustments, while paying attention to susceptible groups.If heat stroke occurs, quick recognition of symptoms and taking first aid measures can effectively reduce damage.It is recommended that families keep a heatstroke prevention medicine kit, which contains清凉油、十滴水(Such as produced by Guilin Sanjin Pharmaceutical) etc.In hot weather, social units should also provide public summer resorts to jointly protect public health.

Quote sources:
1. Chinese Center for Disease Control and Prevention’s "Guidelines for Prevention of High Temperature and Heat Stroke"
2. U.S. CDC "Heat Stress Recommendations"
3. Meteorological data refer to the 2023 summer report of the China Meteorological Administration
4. Product information: Pocari Sweat (Otsuka Pharmaceuticals), Gatorade (PepsiCo), Anaisun (Shiseido), Huoxiang Zhengqi Water (Tongrentang)