Looking for some guidance on staying safe during a heatwave? Wondering how to stay cool and beat the scorching temperatures? Unsure about what to do if you start feeling unwell in the sweltering weather? And how can you make sure your home remains comfortable during a heatwave? Shall we explore some tips?
Malaysia is currently facing scorching heat waves, so it’s crucial to come up with customized tips to deal with these extreme weather conditions. Let’s delve into some strategies and useful advice for handling the effects of extreme heat in Malaysia. Whether it’s keeping yourself hydrated or seeking ways to stay comfortable indoors, come along as we learn how to cope with the scorching weather and take care of our health in this tropical environment.
What does a Heat Wave mean in Malaysia?
A heatwave is a period of exceptionally high temperatures lasting for days or weeks, exceeding the average daily maximum temperature. It impacts electricity, water, agriculture, and public health, and can lead to fatalities. Each country sets its own threshold to identify heat waves. In Malaysia, it’s when the maximum daily temperature exceeds 37°C for three consecutive days. Met Malaysia’s latest update reveals an early onset of Malaysia’s scorching and arid season, attributed to the ongoing El Nino phenomenon. Met Malaysia developed a four-stage heatwave monitoring system based on daily maximum temperatures.
| Stage/Category | Status | Criteria |
| 0 | Normal | The daily maximum temperature is less than 35 Celcius |
| 1 | Careful | Daily maximum temperature between 35 to 37 Celcius for at least three (3) consecutive days |
| 2 | Heat Wave | Daily maximum temperature above 37 to 40 Celcius for at least three (3) consecutive days |
| 3 | Extreme Heat Wave | Daily maximum temperature above 40 Celcius for at least three (3) consecutive days |
Let’s explore ways to navigate the heat waves and protect our well-being in this tropical climate.
Tip 1# Limit Your Intense Activities
When the heat is at its peak, it’s essential to prioritize staying cool and safe. Stick to your usual routine as much as possible in hot weather, but don’t hesitate to adjust when necessary. Pushing yourself with intense activities during these hours can strain your body and increase the risk of heat-related illnesses. Consider the temperature when organizing your day and, if feasible, try to limit physical activities. Instead, go for lighter activities or plan your demanding tasks for cooler parts of the day, like early morning or evening. If you can’t avoid being outdoors, make sure to take frequent breaks in shaded or air-conditioned areas. Remember to drink plenty of water to stay hydrated and take additional breaks to prevent adding extra strain on your body. By minimizing intense activities during the hottest hours, you’ll protect your well-being and have a more comfortable experience, even in the sweltering heat.
Tip 2# Stay Hydrated
Staying hydrated is vital when facing a heatwave in Malaysia. The combination of scorching temperatures and high humidity levels can cause our bodies to lose fluids rapidly through sweat, which can lead to dehydration and potential health risks. To combat this, make sure to drink lots of water throughout the day, even if you don’t feel thirsty. Opt for cool beverages like water, coconut water, or isotonic drinks like 100 plus to replenish the electrolytes lost through sweating. Spice up your water by including fruits and vegetables – enjoy the taste without the calories! Include hydrating foods such as fruits and vegetables in your diet, as they contain water and essential nutrients that can help keep you hydrated. Sneak in fluids by offering foods with high liquid content like fresh fruit, popsicles, jelly, and yogurt.
Make sure to stay hydrated by adding ice cubes to your beverages can help keep you hydrated and refreshed. Try to avoid too much caffeine or alcohol, as they can make dehydration worse. By prioritizing hydration during a heatwave, you’ll be better equipped to handle the intense weather conditions and safeguard your well-being.
Signs of Dehydration:
If you don’t treat dehydration, it could lead to heat exhaustion or even heatstroke. If the person gets worse, dial 999 for emergency support.
Notes: For dialysis patients with water intake restrictions, it’s essential to consult your doctor before making any decisions or changes.
Tip 3# Keeping Yourself and Your Surrounding Cool
If you want to beat the heat, go for light and loose clothing. This allows air to flow freely around your body, keeping you cool when the weather gets hot. To prevent overheating and discomfort, opt for breathable fabrics like cotton or linen. It’s amazing how a simple adjustment to your wardrobe can make a world of difference in keeping you comfortable on scorching days.
If you want to stay cool inside, make sure to use the air conditioning if it’s accessible. To keep costs down, you can pair your AC with a fan and adjust the thermostat to around 26-27˚C. Electric fans can help cool things off when the indoor temperature is below 39-40˚C. To keep your skin moisturized, you can use a spray bottle or a sponge. And for some extra relief, try wrapping a towel soaked in cool tap water loosely around your head. Taking refreshing cool showers or foot baths with tap water can also help you cool down. And if you need a quick cool-down, wrap some ice cubes in a towel and place it around your neck. Don’t hesitate to utilize blinds or curtains to block direct sunlight from shining through windows.
Consider escaping to an air-conditioned haven such as a shopping mall or public library. Alternatively, explore cooler vacation spots such as Cameron Highlands, Genting Highlands, Fraser Hill, or Berjaya Hills for a refreshing getaway. For more details on these tourist destinations in Malaysia, check out our previous article.
Tip 4# Use Sunscreen Appropriately
Sunlight is great in many ways, but it also has its drawbacks. One of the main concerns is that it can lead to photoaging and skin cancer. It’s important to be vigilant about extreme weather conditions, especially during hot spells, as they can negatively impact your skin. People with allergies should be extra cautious, as intense sunlight can cause heat rashes and even blisters. To minimize the harmful effects of sunlight, it’s essential to use sunscreen or sunblock to shield your skin from harmful UV rays,
To shield your skin from the sun’s harmful rays, opt for a sunscreen with an SPF of 15 or higher and adhere to the instructions provided by the manufacturer. This ensures effective protection against sunburn and other sun-related skin damage.
Make sure to apply sunblock at least 30 minutes before you step out into the sun. And even if it’s a waterproof formula that claims to provide all-day protection, keep in mind that you should reapply it. If your skin looks pink and feels warm, and it doesn’t go back to its usual color and temperature after resting and cooling down, it’s probably a sign of sunburn.
Need some sunscreen recommendations? Look no further! These sunscreens offer different levels of sun protection and come in various formulations to match your individual preferences and skin type. Remember to pick one that provides broad-spectrum coverage and has an SPF that suits your needs. Here are some sunscreen suggestions:
- Biore UV Aqua Rich Watery Essence Sunscreen
- Supergoop Unseen Sunscreen
- Innisfree Intensive Long-lasting Sunscreen
- Neutrogena Ultra Sheer Dry-Touch Sunscreen
- Dr. Jart+ Every Sun Day Mineral Sunscreen
- La Roche-Posay Anthelios Ultra-Light Face Sunscreen
- Tatcha The Silk Sunscreen
- Eucerin Sunscreen
- Anessa Perfect UV Sunscreen Skincare Milk
Tip 5# Handle Medications with Care
Have you ever noticed the instructions on medication labels? They usually say something like “Keep in a cool and dry place” or even specify a temperature range like “Store at a controlled room temperature between 20-25°C.” It’s worth mentioning that certain prescription drugs are very sensitive to changes in temperature and humidity. Even a small temperature rise can affect how well they work and how strong they are, especially during intense heat waves like the one we’re going through right now.
Medications may lose their effectiveness in high temperatures, and some can even worsen dehydration or lead to heat-related side effects. It’s essential to maintain consistency with your medications during extreme heat to prevent the development of health issues such as kidney or heart conditions.
Individuals over the age of 65 are more susceptible to heat-related health problems because their bodies have a harder time adjusting to temperature changes. Furthermore, they are more likely to have existing medical conditions and be on medication that could interfere with their body’s ability to regulate temperature.
Before the hot weather hits, make sure to discuss your care plan with your doctor if you’re an older adult with medical conditions. Find out from your doctor if you’re at a higher risk for heat-related health problems during hot weather. Your doctor might recommend adjusting your fluid intake, avoiding certain medications, or changing dosages when it’s extremely hot.
Certain medications can heighten the risk of heat-related illnesses. It’s advisable to consult your healthcare provider regarding any potential side effects of your medication concerning heat exposure.
Nature’s Fiery Challenge
Malaysia’s blazing heat waves can be tough to handle, but you can outsmart the sun with these 5 essential tips. It’s crucial to be alert, ready, and take proactive steps to ensure the safety of yourself and your loved ones. By staying hydrated, seeking shade, dressing appropriately, utilizing cooling techniques, and prioritizing health considerations, you can navigate through the heat waves with resilience and safeguard your well-being in the tropical climate of Malaysia. These practical tips will be your best defense in overcoming the heat and staying safe in such challenging weather. So, embrace these strategies, stay cool, and thrive amidst the heat!
Make sure to prioritize your health while having fun with outdoor activities. It’s important to follow these steps and stay well-informed. On top of that, you can make a difference in environmental conservation by volunteering to educate and raise awareness among the public.
Stay hydrated, refreshed, and bask in the warmth while being mindful of safety measures for an enjoyable time!
Stay safe!
