Extreme heatwaves can cause severe physical strain on the body and, in severe cases, can even lead to life-threatening conditions or death.

To protect yourself and loved ones during periods of high temperatures, the Steve Tshwete Local Municipality issued essential public guidance on how to prevent heat-related illnesses yesterday, October 14.

Taking proactive steps during hot weather is vital for keeping yourself, your family, and your pets safe.

Limiting sun exposure

One of the most effective ways to lower your risk of heatstroke is to limit your exposure to direct sunlight during peak hours.

The municipality advises residents to stay inside between 12:00 and 15:00 and explicitly urges people to avoid strenuous activities and working outside during this time.

If you must go outdoors, make sure to wear lightweight and loose-fitting cotton clothing to allow proper ventilation.

Additionally, protect your face and skin by using protective sunglasses, carrying an umbrella or wearing a hat, and choosing cool sandals.

Hydration and diet

Staying properly hydrated is another key defence against extreme heat.

To help rehydrate effectively, you can also drink oral rehydration salts, lemon water, or buttermilk.

On the other hand, residents should avoid alcohol, hot beverages and soft drinks, which dehydrate the body.

Whenever you travel, always carry water with you, particularly when travelling alongside vulnerable groups such as children and the elderly.

Adjusting your daily routine and diet can also help control your internal body temperature.

Avoid high-protein and stale foods, as heavy meals force your digestive system to work harder and generate more internal heat.

To cool down rapidly, you can use a damp cloth on your head, face and neck, or lower your body temperature by using electric fans, wearing damp clothing, and taking frequent cold baths.

Protecting children and pets

It is equally important to protect children and animals, who are especially vulnerable in high temperatures.

A crucial safety warning is that you should not leave children or pets in parked vehicles, as temperatures inside enclosed cars can rise to deadly levels within minutes.

For domestic pets and livestock, ensure you keep animals in the shade and give them plenty of water to drink throughout the day.

Always listen to your body and recognise early signs of heat exhaustion.

If you or anyone around you begins to feel faint, dizzy, or unwell, seek medical attention immediately.

By staying hydrated, staying cool, and avoiding peak sun hours, everyone can safely navigate extreme heatwaves.