Beat the Heat, Stay Healthy: Proactive Tips for El Niño
Ang init sa Pinas, Bes! You’ve probably encountered this line in many circulating memes. It’s so hot nowadays, that even after taking a shower to escape the heat, chances are you’ll start sweating again as you dry yourself off.
In the first week of April 2024, the heat index in six areas in the country soared to dangerous levels, ranging from 42ºC – 44ºC, the highest recorded at Dagupan City, Pangasinan according to the Philippine Atmospheric, Geophysical, and Astronomical Services Administration (PAGASA). Temperatures in Metro Manila have also been sizzling at 40ºC – 41ºC.
Some Filipinos try to make light of the heat like Miss Popcorn, a content creator who uploaded a video of himself frying hotdogs and fish under the glaring sun. The video clip has garnered more than 13 million views, but Dr. John Manalo, a climatologist, told the local news that it’s impossible to thoroughly cook food that way.
The Philippines usually experiences its hottest weather during March, April, and May. But the country is experiencing tremendous heat this year because of El Niño. This weather pattern, which is causing warmer-than-usual ocean temperatures, is expected to stick around until May. The public is urged to take the necessary precautions against the potential health impacts of El Niño.
While El Niño might increase the risk of certain illnesses, you can take charge! Here are some helpful tips to boost your defenses during El Niño:
Prioritize Sun Safety
Heatstroke and heat exhaustion are serious health risks during El Niño. Here are some tips to protect yourself from the heat:
Avoid strenuous activity during the hottest part of the day, typically between 10:00 am and 4:00 pm.
Put on a wide-brimmed hat and sunglasses to shield your face.
Protect exposed skin by applying sunscreen with an SPF of 50 or higher.
Wear loose-fitting, lightweight clothing made from breathable fabrics.
Stay in air-conditioned places as much as possible.
Take cool showers or baths to lower your body temperature.
Stay hydrated
Staying hydrated during hot weather is crucial for your health. The body relies on sweat to cool down. When you sweat, you lose fluids, and if you don’t replenish them, your internal temperature can rise. Even mild dehydration can affect your energy levels, endurance, and concentration. Staying hydrated ensures your body functions optimally, allowing you to perform your daily activities or workouts effectively.
Take cool showers or baths to lower your body temperature.
Make it a habit to bring a reusable water bottle so you can refill it throughout the day.
Eat water-rich fruits and vegetables like watermelon, cucumber, and celery.
Avoid sugary drinks and excessive amounts of caffeine or alcohol, as they can dehydrate you further.
Ensure food and water safety
Food and waterborne illnesses are more common during El Niño because of the warmer temperatures and potential water scarcity. Here are some tips to keep your food and water safe:
Oplan Iwas panis! The longer perishable food sits at room temperature, the faster bacteria can grow. The Centers for Disease Control and Prevention (CDC) recommends refrigerating perishable food like meat, poultry, seafood, dairy products, and cooked leftovers within two hours of purchase (one hour if the temperature is above 32ºC).
Marinate food in the refrigerator, not on the counter. Pack coolers with ice or freezer packs for picnics and outdoor events.
Throw away any food that has been spoiled or left out at room temperature for too long. While unusual odor, color, or texture are often signs of spoilage, some foodborne illnesses can strike even if food appears perfectly fine. So when in doubt, throw it out!
Be aware of mosquito-borne diseases
Apply mosquito repellent to exposed skin only, avoiding the eyes, mouth, and irritated skin. Follow the product label for directions on the frequency of reapplication.
Dusk and dawn are mosquito buffets! Deter those biters by covering up in long-sleeved shirts and pants when staying outdoors.
Eliminate mosquito breeding grounds around your home by getting rid of stagnant water in tires, flowerpots, and other containers.
Maintain a healthy lifestyle
A healthy lifestyle can help boost your immune system and make you less susceptible to infections, not only during El Niño but throughout the year.
Fuel your body with a balanced diet with a vibrant mix of fruits, veggies, and whole grains.
Get regular exercise.
Get enough sleep.
Manage stress.
Practice good hygiene
Don’t underestimate the power of good hygiene! It’s a simple yet highly effective defense against diarrheal diseases, respiratory illnesses, and skin infections. Remember to wash your hands frequently with soap and water, especially before eating, after using the toilet, and after blowing your nose, coughing, or sneezing. You should be extra conscious of your hygiene when you’re sick to avoid spreading the virus.
By following these tips, you can help protect yourself and your family from common diseases during El Niño. If you experience any symptoms of illness, be sure to see a doctor right away.