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On hot days, it's crucial to prioritise your health and hydration. Here are some key guidelines to follow:
- Hydration is essential, especially during hot weather. Both tap and mineral water are recommended for hydration. (Tap water, Mineral water)
- To stay hydrated, aim for a daily intake of about two liters of water. (Two liters of water)
- Avoid alcohol, sugary, and caffeinated beverages. These can dehydrate you further on hot days. (Alcoholic beverages, Sugary beverages, Caffeinated beverages)
- Reschedule strenuous activities to morning or evening hours to avoid the peak heat. (Reschedule strenuous activities)
- Dress for the weather. Wear light, light-colored clothing to stay cool. (Light, light-colored clothing)
- Protect yourself from the sun. Use a hat and neck cover during outdoor activities, and apply sunscreen when outdoors. (Hat, Neck cover, Sunscreen)
- Be mindful of your body's initial signs of overheating, such as dizziness, rapid heartbeat, or muscle cramps, and take them seriously. (Initial signs of overheating)
- Eat light meals in small portions to help your body stay cool. (Light meals in small portions)
- Adequate salt intake is important if you sweat heavily on hot days. (Adequate salt intake)
- Keep your living spaces cool by ventilating early in the morning and at night, shading with roller blinds during the day, and hanging cool towels if needed. (Ventilating, Shading, Hanging cool towels)
- It's also advisable to avoid being in parked cars during hot weather, as they can heat up to over 40°C in minutes. (Avoid parked cars)
- The city of Bottrop is currently creating a map of cool spots. Keep an eye out for this resource to help you find refreshing places on hot days. (City of Bottrop, Cool spots)
Remember, these guidelines are in place to help you stay healthy and hydrated during hot weather. By following them, you can enjoy the summer months safely.
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