You Are Not Safe From Sun Damage Even When Indoors: 9 Steps To Practice During a Heat Wave

India witnessed record-breaking heat waves this summer. Although the monsoon has brought days of relief between these excruciatingly hot days, a recent study from the University of Washington and Harvard University suggested that the number of dangerously hot days will more than double by 2050. 

Heat stress can have many effects on the brain, especially on the way your mind works. Heat stress can reduce your ability to think clearly and quickly, increase your anxiety, and make you irritable. You may think that spending most of your time indoors can protect you from heat waves. However, research has revealed that this is not the case.

Indoor Heat Wave

As per a study led by Harvard T.H Chan School of Public Health, heat waves not only affect vulnerable populations but also the general population that stays indoors throughout the day.

Researchers tracked 44 students in their late teens and early 20s living in dorm rooms. Twenty-four of the students lived in buildings that had central AC. The remaining 20 students lived in low-rise buildings that did not have AC. The students were given simple math tests and a test that jumbled colours and words. 

Hinting at a possible connection between heat stress and poor mental functioning, the study informed, “Students who lived in dormitories without air conditioning (AC) during a heat wave performed worse on the cognitive tests compared with students who lived in air-conditioned dorms.” The data showed that students in rooms with AC were not just faster in their responses, but also more accurate by 13%.

Also Read: From Heat Stress To Poor Sleep: Expert Lists Things To Avoid In Summer To Maintain Hormonal Balance

The study also highlighted the importance of hydration. Participants who had slept in the hot dorm rooms and drank fewer than six glasses of liquid per day performed worse on the tests. 

Tips To Protect Yourself From A Heatwave

As the world is getting warmer, we need to be extra alert against the effects of extremely hot days, and the damage it can do to our thinking abilities. Make the following practices your habit to stay extra protected against heat stress:

• Stay hydrated: Drink plenty of water throughout the day and eat fruits like cucumber, tomatoes, oranges, apples, and strawberries, which are packed with water.
• Wear lightweight clothing: Opt for light-coloured, loose-fitting, and breathable clothes, that allow easy flow of air, without taping the heat. 
• Use sunscreen: Apply sunscreen with a high SPF to protect your skin from harmful UV rays.
• Use air conditioning: Investing in an air-conditioner can save you from spending tons of money on medical expenses later in life.
• Close curtains and blinds: Keep sunlight out to reduce indoor temperatures. Opt for materials like cotton and linen which are breathable and do not trap the heat inside your homes. You can also use blackout curtains, which reduce the amount of sunlight and UV rays that pass through the room and can protect you from sun damage.
• Take cool showers: Taking a cool shower or bath can help lower your body temperature, and protect your brain from heat stress.
• Avoid strenuous activities: Postpone intense workouts and activities during high temperatures, as they can elevate your body’s temperature, adding to the already high heat stress.
• Stay informed: Keep an eye on weather forecasts and heat advisories in your area, to know how to tweak your measures against heatwaves. 
• Quality Sleep: Getting a good night’s rest is hard during the heat. But a lack of sleep can further increase the stress on your mind. Build a comfortable environment that boosts your sleep, and avoid using screens before bedtime.  

Prioritise Your Health During a Heatwave

It’s true that our bodies have in-built coping mechanisms that help us cool down, and you can repair the damage caused by the heat as the climate becomes pleasant. Still, it is essential to be aware as the number of hot days is expected to increase every year. Protect yourself from the sun not only when outdoors, but also when you are in indoor spaces.