Vital guide against high temperatures: 10 effective ways to stay safe from extreme heat in Turkey

As climate change intensifies, Turkey, like many regions globally, is facing increasingly frequent and prolonged heatwaves. These extreme temperatures pose significant risks to public health, disrupting daily routines and challenging the body's ability to regulate its internal temperature. The consequences can range from headaches and blood pressure issues to heat exhaustion and sunstroke.

To combat the adverse effects of rising temperatures, experts recommend a series of protective measures. Staying adequately hydrated is paramount; individuals should drink water regularly, even before feeling thirsty, and increase fluid intake, especially when spending time outdoors. Limiting sugary and caffeinated beverages is also advised, as they can contribute to dehydration.

During the hottest parts of the day, typically between 11 a.m. and 4 p.m., it is crucial to minimize outdoor exposure. This includes avoiding strenuous physical activities and sports. When venturing outside, wearing light-colored, loose-fitting clothing made from breathable fabrics like cotton or linen can help the body stay cool. Additionally, using wide-brimmed hats and UV-protective sunglasses can shield against direct sunlight.

Dietary adjustments are also recommended, favoring light meals rich in water content, such as watermelon, melon, cucumber, tomatoes, and yogurt, over heavy, fatty foods. Protecting the skin with sunscreen appropriate for one's skin type is essential, and reapplying it regularly during prolonged outdoor stays. Seeking refuge in cool, well-ventilated environments, using air conditioning or fans safely, and keeping curtains closed during the day while ventilating homes in the morning and evening can further mitigate the heat's impact.