10 practical tips to survive during extreme heat weather

Heat weather in Nigeria has become extreme in recent years, with temperatures soaring across the country.

Many people are struggling with the scorching sun, and the situation is made worse by erratic power supply, making it difficult to stay cool indoors.

This intense heat can be more than just uncomfortable, it can lead to serious health problems like dehydration, heat rashes, fainting, and even heatstroke.

Pregnant women, children, the elderly, and people with chronic illnesses are particularly vulnerable.

With climate change making heatwaves more frequent and severe, learning how to protect yourself during these hot days has never been more important.

Simple daily habits can make a big difference in staying healthy and comfortable in extreme heat.

Here are 10 simple ways to survive this heat weather:

1. Drink plenty of water

Keep your body hydrated by drinking at least three litres of water daily. Don’t wait until you’re thirsty sipping water regularly helps replace fluids lost through sweating and prevents dehydration.

2. Wear light and breathable clothes

Choose natural fabrics like cotton that allow your skin to breathe. Light-colored and loose-fitting clothes keep your body cooler, while thick or synthetic fabrics trap heat.

3. Avoid peak sun hours

Try to stay indoors between 12:00 noon and 4:00 pm when the sun is hottest. If you must go out, find shaded areas to take breaks.

4. Take cold showers often

Cold showers help lower your body temperature and make you feel refreshed. If a shower isn’t possible, wet a towel and place it on your neck or face to cool down.

5. Use fans or portable cooling tools

Air-conditioning may be expensive or unavailable, but fans can help reduce sweating and keep you comfortable. Carry a hand fan or a small face towel when moving outdoors.

6. Avoid alcohol and caffeinated drinks

These drinks can dehydrate your body and make it harder to cope with heat. Stick to water or natural fruit juices to stay hydrated.

7. Apply dusting powder or calamine lotion

These help soothe your skin and keep your body cool. They are especially useful if you are sweating a lot or spending time outdoors.

8. Limit strenuous activities

Avoid intense exercise or heavy physical work during the hottest hours. If you must exercise, take breaks, stay hydrated, and move to shaded areas when you feel dizzy or weak.

9. Seek shade whenever possible

Being in the shade protects your body from direct sunlight and helps reduce overall heat exposure. Even short breaks in shaded areas can prevent heat exhaustion.

10. Know how to respond to heatstroke

If someone shows signs of heatstroke, such as dizziness, confusion, or fainting, move them out of the sun, remove extra clothing, elevate their legs, fan them, and apply wet compresses. Seek medical help immediately.

People who have had heat-related illnesses before should be extra careful.