Heat wave: the right reflexes to adopt for yourself and your loved ones

In recent days, strong heat has hit the country. Such heat waves put the body to the test, with significant impacts on health. Seniors, people who work outdoors or are exposed to heat sources (especially in catering) are the first to be affected, not to mention those who suffer from heart failure, neurodegenerative diseases or diabetes. For good reason, intense heat can disrupt the regulation of body temperature, while certain medications tend to increase these effects. However, no one is spared. And even if the end of the summer is approaching, the new episode of heat which is announced promises to be the most intense of the summer.

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Don't wait until you feel thirsty, as this is already a sign that your body is becoming dehydrated. When temperatures soar, we lose more water through perspiration. To compensate for these losses, it is recommended to drink an average of 1.5 liters of water per day. Drinks rich in sugar and caffeine should be consumed in moderation because of their diuretic effects which increase the production of urine, therefore water loss. This also applies to alcohol, tea and coffee which are not good allies to face the heat. Finally, be sure to hydrate your infant well because severe dehydration can lead to the formation of bruises on the head.

By sweating we lose essential minerals. A suitable diet is therefore crucial to compensate. We will favor fruits, vegetables because of their high mineral content without forgetting the protein intake found in meat, fish, eggs and legumes (chickpeas, beans, etc.). Avoid large meals as they can raise your body temperature during digestion and increase feelings of fatigue. Cooking food is also an avoidable heat source. Hence the interest of opting for cold dishes, such as a salad.

In the event of a heat wave, intense physical activity should be avoided between 11 a.m. and 5 p.m. Prefer moderate sessions in the morning or evening, even if it means dividing a large sports session into two smaller ones in these time slots. Such recommendations also apply for walks and any recreational activity (beach sports, playgrounds, etc.). It should also be noted that pets appreciate shaded walks in the cooler hours.

During the day, close shutters and curtains to prevent heat from entering unless the room is not exposed to the sun, in which case the opening of the windows allows drafts. Instead of running air conditioning that is energy-intensive and partly responsible for global warming, fans are a good compromise! You can place a damp towel in front of your fan so that the brewed air becomes cooler or opt for a fan with an integrated mist maker. If possible, consider investing in insulation work in your home. For low incomes, state grants are designed to help you with these procedures.

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In case of high heat, certain medications such as diuretics, neuroleptics or antidepressants can cause hyperthermia (increase in body temperature) and increase the risk of dehydration. But this is also the case with aspirin, for example. As for paracetamol, it is not effective in treating headaches in hot weather. If you are under treatment, consult your doctor who can assess the risks and adapt your treatment accordingly. However, above all, do not stop your treatment without medical advice and also remember to follow the advice on storing your medication (listed on the leaflet).

Here is a summary table of the drugs likely to aggravate the risk of dehydration according to the ANSM:

To facilitate interventions in the event of extreme heat, the municipalities set up heat wave registers which list people wishing to get help. These registers are intended for people over 65, people over 60 unable to work and/or receiving the personalized autonomy allowance, as well as people with disabilities. Registration is free. To do this, simply fill out a form to send to the Communal Center for Social Action in your city (CCAS), or contact your center by telephone. From then on, targeted measures will be put in place: medical interventions, home help (shopping, cleaning, etc.), travel and access to essential resources (water, food). Local authorities will contact you regularly to check if you need assistance.

Elderly people, people with chronic illnesses and people with reduced mobility are more susceptible to the effects of extreme heat, so be sure to check in regularly with your vulnerable loved ones, offer your help with transportation or meal preparation, and make sure you make sure they stay well hydrated.