Anyone whose comfort temperature isn't a cosy 33 degrees is likely to reach their physical limits these days. Whether in the office, in the warehouse or in the market - of course, there are clear differences in the way we work - but most people suffer from the heat.
To help you get through the heatwave(s) in good health, one has put together some tips for you together with the health management team:
Jacqueline Klos and Lara Arendt (both Health & Innovation)
1. Drink enough
"On particularly hot days, we should make sure that our fluid requirements are higher than usual. The normal rule of thumb of drinking 1.5-2 litres per day is no longer sufficient if the room temperature is above 24°C." Jacqueline Klos
2. Drink the right thing
"If you want to drink a lot on hot days but find water boring, you can try infused water or cold tea. With infused water, cucumber, mint, lemon, orange or berries, for example, can be added to the water to give it a natural flavour. Drinks should also not be drunk chilled (as refreshing as it may seem), as this slows down your drinking behaviour. In addition, the body has to expend energy again to compensate for the temperature difference, which in turn leads to heat production." Lara Arendt
3. Ventilate correctly
"In order to keep temperatures as low as possible, rooms should be ventilated at night and/or in the morning. Windows should be closed and rooms darkened as much as possible from 10 a.m. at the latest." Jacqueline Klos
4. Wear loose clothing
Tight-fitting clothing prevents air from reaching the skin. This prevents the cooling effect caused by perspiration from materialising. Loose-fitting blouses, shirts, trousers and dresses made from natural fibres such as linen, cotton or silk can actively help to cool you down.
5. Take a lukewarm shower
The temptation to take an ice-cold shower is great. However, this cooling effect only lasts for a very short time, as the body then needs all the more energy to return to "operating temperature" and therefore quickly heats up again.
6. Wet wrist with cold water
The veins and arteries on the wrist are surrounded by a layer of skin with little insulation. Running cold water ensures that the blood circulating in the body is cooled down quickly, creating a short-term refreshing effect.
7. Organise everyday life as flexibly as possible
"In particularly hot temperatures, we should listen to our bodies. With flexible working hours, for example, it's a good idea to start a little earlier. If we notice that we feel a little dizzy or get a headache, this may indicate that we haven't drunk enough. A short break in between can also help so that we can concentrate on our work again." Jacqueline Klos
8. Cooling face masks
Take chilled quark and mix it to your liking, for example with a dollop of honey. Then apply the mixture to your face and relax after a long day at work. This is not only refreshing, but also helps with sunburn.
9. Cooling by fan
"To cool down a little on hot days, you can cover a fan with a damp cloth to keep yourself cool." Lara Arendt
If heat-related illness occurs despite all precautionary measures, help is needed quickly. If you are at work, you should of course contact the nearest first aider. However, if you need to administer first aid yourself, it helps to familiarise yourself with the most common symptoms and countermeasures beforehand.
If in doubt, however, the following always applies: you have already done a great deal by calling the emergency services/emergency doctor.
The rule of thumb is: sunstroke can be a medical emergency, but heatstroke always is. But what is the difference and how can you recognise it?
