Morocco is bracing for a heatwave this week, with temperatures expected to reach between 38°C and 42°C across several provinces. To help avoid the harmful effects of extreme heat, Dr. Tayeb Hamdi, a physician and researcher specializing in health policies and systems, shares practical advice to keep in mind during periods of high temperatures. Heat primarily harms the body through dehydration and hyperthermia. While everyone is at risk, the most vulnerable are the elderly and infants. Here are essential rules everyone should follow to prevent complications and respond effectively. It's important to act early, before severe symptoms, such as fatigue, dizziness, intense thirst, headaches, muscle cramps, nausea, vomiting, diarrhea, or loss of consciousness, appear. Golden Rules for Protecting Yourself from Heat 1- Stay hydrated : Drink plenty of water regularly, even before you feel thirsty. Include other fluids like juices and soups to replenish mineral salts. Avoid coffee, tea, and sodas. 2- Cool your body frequently : Take several showers a day, especially for the elderly, and do not dry off afterward. You can also spray your body with fresh water or use water-soaked towels. 3- Expose wet skin to air : Let the air or a fan (manual or electric) blow on the damp skin to help cool you down. 4- Eat light meals : Have small, frequent meals rich in fruits and vegetables. 5- Keep living spaces cool : Use an air conditioner if available. If not, a fan is helpful, especially after wetting your body. 6- Avoid going out during peak heat : Stay indoors between 11 a.m. and 9 p.m. If you must go out, wear light, loose-fitting, light-colored cotton clothes, a wide-brimmed hat, avoid physical exertion, and stay in the shade as much as possible. 7- Never leave vulnerable individuals in cars : Children, the elderly, the sick, or people with special needs should never be left alone in a car. 8- For hospitals and care facilities : Air-condition rooms with portable units if possible. If not, air-condition at least one room and rotate vulnerable individuals in for three hours every 24 hours.
