As an intense heatwave sweeps across the region, residents and visitors in Monaco are bracing for soaring temperatures. With forecasts predicting temperatures to approach 38°C in the coming days, it is crucial to take proactive measures to stay safe and healthy. This heatwave, which has already seen parts of France record temperatures over 40°C and several departments on red alert, is now making its way to the Principality. Authorities are urging everyone to be prepared and follow essential safety guidelines.
Hydration and nutrition: Your first line of defense
Staying hydrated is the most critical step you can take to combat the extreme heat. Experts recommend that adults drink at least 30ml of water per kilogram of body weight daily. When temperatures exceed 38°C, it’s essential to increase this intake significantly. In addition to water, consider incorporating foods with high water content into your diet, such as watermelon, cucumber, and oranges. These can help replenish fluids and electrolytes lost through sweating.
While hydration is key, so is your diet. Focus on easily digestible proteins like eggs and dairy products. It’s best to avoid heavy meats, which can be difficult for your body to process in the heat. Furthermore, salty snacks and sugary drinks should be minimized or completely avoided, as they can contribute to dehydration and make it harder for your body to regulate its temperature.
Practical tips for keeping cool
Beyond what you eat and drink, simple lifestyle adjustments can make a big difference. Taking cold showers or baths is a quick and effective way to lower your body temperature. Whenever possible, seek out shaded areas, both indoors and outdoors, to avoid direct sun exposure. For those who need to be outside, wearing light-colored, loose-fitting clothing made from natural fabrics like cotton or linen can help your body breathe and stay cooler.
Protecting vulnerable groups
The heatwave poses a particular risk to vulnerable groups, including young children and older people. It is imperative that these individuals are never left alone in hot environments, such as a parked car, even for a short time. Family, friends, and neighbors should make an effort to check in on older adults and others who may be at risk to ensure they are staying cool and hydrated. For children playing outdoors, be sure they take frequent breaks, drink plenty of water, and have access to fruits and vegetables.
