Tips for Outdoor Activities in Hot Weather

PUBLISHED,- Sahabat DC for the last two weeks the Asian region has experienced quite high average air temperatures. According to a press release issued by the BMKG, the areas that have the highest average temperatures are located in countries in the South Asia region. Meanwhile, the Indonesian region which is in Southeast Asia has an average temperature ranging from 34-36 degrees. Even though in the last few weeks, the air temperature in the Ciputat area, South Tangerang City, touched the highest record in Indonesia with a temperature of 37.2 degrees.

You also need to know, Sahabat DC heat waves that do occur in South Asian regions such as India and Bangladesh are indeed phenomena that are categorized as heat waves. However, did you know that the average air temperature that occurs in Indonesia is not a heat wave? Still according to BMKG, which refers to the provisions of the World Meteorological Organization (WMO). A phenomenon can be categorized as a heat wave if there is an unusual increase in temperature for 5 consecutive days. Where at a location there is an increase in temperature exceeding the maximum threshold of 5 degrees Celsius.

The hot temperatures that DC friends have felt for the past 2 weeks are not the heat waves that many are worried about like in India and Bangladesh. However, that does not mean we have to relax our efforts to prevent the health effects that can be caused if we are in conditions with hot air and scorching sunlight for too long. Because our country is crossed by the equator, sunlight is of course very abundant and of course it can also be accompanied by humidity and average air temperature which is quite high and takes place periodically.

For Sahabat DC who will of course spend time on holidays, sports and other outdoor activities. Of course, you don’t want your body’s health to decline after a long time of outdoor activities. Because without being aware of it by many people, being out in the sun for a long time and hot air temperatures will certainly cause health problems that are felt right away, such as heat stroke, or those that have long-term effects, such as skin cancer. It is very important for us to know the precautions that must be taken if we want to do outdoor activities while the sun is very hot and the air is quite hot.

What are the things that must be prepared when we are going to do outdoor activities with abundant sun rays and hot temperatures?

  1. Choose the appropriate activity time

Before knowing the precautions for outdoor activities as long as sunlight and air temperatures are above average. It would be nice for Sahabat DC to plan the form of activities to be carried out during outdoor activities, then choose the right and appropriate times. Where is the time for Sahabat DC to do activities, it should not be done when sunlight and average air temperature are not at their maximum time. Avoid doing activities from 11 a.m. to 3 p.m., where the sunlight and average air temperature are at their maximum. So that exposure to harmful UV rays does not interfere with the health of all Sahabat DC. Don’t forget to also use the application on your smartphone to monitor the average air temperature in the area where your DC friends will be active.

  1. Wear appropriate clothing

Being active during the day, especially when the weather is hot, of course, will make the body respond by metabolizing it through the release of a lot of sweat. This aims to keep the body temperature at a normal temperature. Therefore, choosing the right clothes when doing outdoor activities is very important. Choose clothes that are light and loose and avoid dark clothes so they don’t absorb heat.

  1. Bring personal protective equipment (hat, umbrella, sunscreen)

During outdoor activities, as much as possible Sahabat DC to avoid exposure to direct sunlight. However, too much exposure to sunlight will have a direct or indirect impact on health. The emergence of health problems due to exposure to direct sunlight for a long time can be in the form of body heat disturbances such as heat edema, heat stress, and even heat stroke which can result in death. Meanwhile, long-term effects that are often forgotten can be skin cancer.

Bringing and using personal protective equipment from the sun and hot temperatures is highly recommended. The use of hats and umbrellas is a form of prevention of health symptoms when the air temperature and sunlight are so hot. Regular use of sunscreen is also very useful to protect body parts that are not covered by clothing. Prevention of premature aging and sunburn which is usually caused by ultraviolet rays can be prevented by using a sunscreen with an SPF of at least 30.

  1. Bring an adequate supply of water

The body will always carry out metabolic processes, one of which functions to stabilize body temperature. When Sahabat DC do strenuous activities and are in environmental conditions with a temperature higher than body temperature. The body will respond by sweating profusely. The release of body fluids through sweat during activities, especially in an environment with above average temperatures, must be balanced by consuming lots of water or fluids that contain lots of electrolytes. Lack of fluid intake during activities in an environment with temperatures above the average will have an impact on depleting the amount of body fluids and result in dehydration. It is also highly discouraged to consume caffeinated drinks, energy drinks, alcohol and sugary drinks.

  1. Recognize the symptoms and first aid for heat illness

The last step that Sahabat DC have to take is to know the symptoms and first aid if the body starts to suffer from disturbances due to the hot temperature of the surrounding environment. Use your smartphone to access an application that can explain symptoms as well as first aid if you are attacked by a disturbance due to hot temperatures. Applications that have emergency contacts on access to help and health services are much better.

If you have experienced excessive sweating, your skin feels hot, you feel your heart beating faster, your skin looks pale, you have leg cramps, you have nausea, vomiting, dizziness, and you have small amounts of dark yellow urine. Immediately make an effort to stabilize body temperature using a wet cloth compressed in the folds of the body. If you feel that your body condition is not getting better, immediately go to the nearest health service to get help.

Author: Iqbal Ramadhan

Editor: Lien Sururoh

Reference :

Keman, S. (2007). Perubahan Iklim Global, Kesehatan Manusia, dan Pembangunan Berkelanjutan. Jurnal Kesehatan Lingkungan Volume 3 Nomor 2, 195-204.

Pambudi, R., & Saftarina, F. (2019). Penyakit Terkait Paparan Panas: Tinjauan Masalah Kesehatan pada Pekerja Pertanian Akibat Perubahan Iklim. J-Agromedicine Volume 6 Nomor 2, 343-346.

Susilawati. (2021). Dampak Perubahan Iklim Terhadap Kesehatan. e-SEHAD volume 1 nomor 2, 25-31.