During hot weather, when the air temperature reaches 30ºC or higher, the risk of heatstroke and overheating increases. At this time, special care should be given to children, older people and those who are ill. Following the rules below will help prevent heatstroke or overheating.
Preparing the house or flat:
- keeping the air temperature indoors at up to 32°C during the day and up to 24°C at night
- uncovering and opening windows at night and early in the morning, when the air temperature outside is lower
- closing and covering windows with curtains or blinds, including in air-conditioned rooms
- switching off artificial lighting and electrical appliances whenever possible.
Cooling and hydrating the body:
- taking frequent cool showers or baths and applying cool compresses to the body
- wearing light-coloured, lightweight, loose-fitting, cotton or linen clothing, as well as a head covering and sunglasses with a UV filter
- wearing comfortable, breathable footwear
- drinking plenty of water
- avoiding alcoholic beverages
- eating cool, lightly salted meals, as well as fruit and vegetables high in potassium (tomatoes, oranges, lettuce, cucumbers, carrots)
- storing food, especially perishable food, under refrigerated conditions
- maintaining personal hygiene.
Avoiding the heat:
- staying in the coolest rooms in the house
- avoiding strenuous physical exertion
- avoiding going outside during the hottest period, especially between 10:00 and 15:00
- spending 2–3 hours, whenever possible, in a cool place (e.g. air-conditioned public buildings)
- using cosmetics with a high UV filter
- children and animals must never be left in cars, even for a moment.
Providing assistance:
- if older, ill or lonely people live near you, visit them and provide assistance if necessary
- storing medicines at a temperature below 25°C or in the refrigerator (refer to the instructions on the packaging)
- if symptoms such as dizziness, nausea, an increased heart rate or a low-grade fever occur, immediately go to a cool place, moisten your face, hands and legs, and then seek help at the nearest medical facility
- if a person is delirious, has convulsions, hot and dry skin, or loses consciousness, call a doctor or an ambulance immediately
- while waiting for the doctor or ambulance to arrive:
- move the person to a cooler place
- lay them on their back with their legs and pelvis raised higher than the torso
- lower their body temperature by applying cold compresses to the neck, armpits and groin; fanning continuously; and spraying the skin with water at a temperature of 25–30°C
- do not administer any medicines
- a person who has lost consciousness should be placed on their side.
Główny Inspektorat Sanitarny/ii