Doctors are advising residents of Novosibirsk to take precautions during the expected hot weather to avoid heatstroke and other health problems. The city is bracing for temperatures up to +30 degrees Celsius, and experts are outlining steps to stay safe and healthy.

Staying hydrated is crucial as the body loses fluids and electrolytes through increased sweating. Doctors recommend drinking 1.5 to 2 liters of water per day, increasing that amount by 0.5 to 1 liter in hot weather. Electrolyte-containing drinks can also help replenish lost substances. Caffeinated and alcoholic beverages should be limited as they can lead to dehydration.

Avoiding prolonged sun exposure, especially between 11 a.m. and 4 p.m., is also essential. When outdoors, sunscreen with an SPF of 30-50 should be applied, and loose, light-colored clothing and a hat should be worn.

It’s important to recognize the signs of heatstroke, which include dizziness, weakness, and nausea. If these symptoms appear, individuals should seek a cooler environment and medical attention if their condition doesn’t improve.

Certain groups, including the elderly, pregnant women, young children, and those with cardiovascular, endocrine, or neurological conditions, are at higher risk during hot weather. These individuals need to be especially vigilant in taking precautions.

Sharp temperature changes should be avoided, such as taking a cold shower immediately after being in the heat. A gradual cooling process is recommended to prevent blood vessel constriction and other adverse effects. Cooling sprays or gels should not be applied to large areas of the body, and immersion in cold water should be avoided after prolonged sun exposure.

Dietary changes can also help manage the heat. Lighter, fresher foods like vegetables, fruits, and herbs are recommended, while heavy, fatty foods should be avoided. Protein and carbohydrate intake should be moderate, with a focus on fish, lean meat, and legumes.

Heatstroke occurs from prolonged exposure to high temperatures, while sunstroke is a type of heatstroke caused by direct sunlight on the head. First aid for sunstroke involves moving the person to the shade, loosening clothing, and applying cool compresses. Medical assistance is needed for unconsciousness, convulsions, or breathing difficulties.