Summer, the ministry's decalogue: drink a lot, don't go out during the hottest hours and a healthy diet

Summer has come into full swing with sultry heat and boiling temperatures. For tomorrow, the forecast is for a maximum of up to 33-36 degrees in the plains and up to 41 degrees in Sardinia. To protect against the unwanted effects of the heat, the Ministry of Health has drawn up a decalogue, relying on TV host Carlo Conti as a testimonial.

“It’s hot, huh? Even I, who am used to the sun, have to say that I feel the heat,” Conti begins in a video.

So the invitation to protect yourself from extreme temperatures with some simple precautions: "Maybe these days the usual advice arrives that seems banal to us. And instead no, they are very important advice and the Ministry of Health has drawn up a decalogue with ten rules". Here are the ten tips to follow.

1. Don't go out during the hottest hours

The first piece of advice is to avoid going out during the central hours of the day, protecting especially children and the elderly from sun exposure.

2. Let's protect ourselves at home and at work

The simplest measure is to use curtains on the windows that block the passage of light, but not that of air. Air conditioning is useful but it is better to avoid temperatures that are too low: a good rule is that the difference between the inside and the outside is never more than 5 degrees. It is important to clean the filters periodically.

3. Drink lots of water

The rule is to drink at least one and a half liters of water a day. Eating fresh fruit is also a very useful measure to counteract the effects of the heat. Instead, the consumption of drinks with added sugars, coffee and alcohol should be limited.

4. Let's eat properly

The diet must always be healthy and balanced and must include five portions of seasonal fruit and vegetables per day. The consumption of elaborate dishes rich in fats and condiments should be reduced. Better to eat fresh foods, easily digestible and rich in water, limiting salt and preferring iodized salt.

5. Pay attention to food storage

Especially at high temperatures, respecting the cold chain is important for food safety.

6. Let's dress appropriately

We wear clothes made of natural fibers or that guarantee breathability. Outdoors it is better to wear light hats to protect the head from the sun.

7. Protect yourself from the heat when traveling

If we travel by car, remember to air the passenger compartment, avoiding the hottest hours of the day when possible, and always keep a bottle of water available. Never leave newborns alone in the passenger compartment, not even for short periods.

8. Exercise only in the early morning or evening

Let's reserve physical exercise for the cooler hours of the day. In any case, if you do physical activity, let's remember to drink plenty of fluids and eat properly.

9. Let's take care of the elderly

We offer help to people at greater risk such as the elderly who live alone and people in difficulty and we report to social and health services any situations that require intervention.

10. We protect pets

Let's always remember to protect our pets too: let's give them plenty of water to drink even when we are traveling and stop in shaded areas. As for dogs, let's avoid letting them out during the hottest hours of the day so they don't walk on the scorching asphalt.

Ten rules for a safe summer (Ministry of Health)