Recommendations and preventive measures against heat waves

Preventive measures in the heat

Drink plenty of water, even if you are not thirsty, at least 2 litres a day; avoid alcohol and caffeine.
Take a shower or bath with lukewarm water at the hottest times of the day.
Avoid too much sun, especially between 12 and 4 pm.
Eat fruit and vegetables. Avoid large meals.
In your home, move to cooler areas, close blinds and windows and open at night to ventilate.
Help the most fragile people in your environment: the elderly, the sick, dependents and children.
If you are elderly, take medication or suffer from a chronic illness, go to your Health Centre to find out about the additional measures you should take.
Wear light, loose-fitting clothing, preferably cotton and light-coloured.
If you go outside, take protective measures: wear a hat, sunglasses and sunscreen and seek shade.
Never leave anyone in a closed or parked vehicle, including your pet.
If you are going to do sport, it is advisable not to do it during the central hours of the day.

Avoid health problems caused by the heat

Sunburn:

Use sun protection creams and spend little time in the sun.

Muscle cramps due to excessive physical activity or high perspiration:

Stop the activity you are doing and rest in a cool place.
Do not engage in any intense physical activity of long duration.
Drink juices diluted in water or sports drinks.
Go to your health centre if cramps last more than one hour.

Heat exhaustion due to excessive loss of body fluids and salts:

Its main symptoms are headache, tiredness, weakness, dizziness, nausea or fainting.
Rest in a cool place.
Drink juices diluted in water or sports drinks.
Go to your Health Centre if symptoms last more than one hour.