By Our Reporter
As temperatures rise in different parts of Nigeria, residents have been advised to take precautions against excessive heat, which can cause dehydration, heat exhaustion and potentially fatal heatstroke if not managed promptly.
The hot weather can pose particular risks to children, older people, pregnant women, outdoor workers, motorists and people living with underlying medical conditions.
For millions of Nigerians who spend long hours farming, trading in open markets, working on construction sites, driving commercial vehicles or trekking under the sun, health experts recommend staying hydrated, limiting strenuous activities during the hottest periods and recognising the early warning signs of heat-related illnesses.
Heat-related illnesses occur when the body struggles to regulate its temperature. Without prompt intervention, heat exhaustion can progress to heatstroke, a medical emergency that can damage vital organs.
15 Things Nigerians Should Do and Avoid During Extreme Heat
1. Drink water regularly
Residents should drink water throughout the day rather than waiting until they become extremely thirsty. People who work outdoors or sweat heavily may need additional fluids to replace what their bodies lose.
However, people with kidney or heart conditions who have been advised to restrict fluids should follow their healthcare providers’ instructions.
2. Avoid prolonged exposure to direct sunlight
Where possible, Nigerians should schedule farming, construction, road repairs, exercise and other physically demanding activities for early morning or later in the evening.
People who must work outdoors should take frequent breaks in shaded or cool areas.
3. Wear lightweight clothing
Loose-fitting, breathable and light-coloured clothing can help improve comfort in hot weather. Hats, umbrellas and other forms of shade can also reduce direct exposure to sunlight.
4. Keep homes as cool as possible
Residents should use curtains or blinds to block direct sunlight, improve ventilation when the outside air is cooler and use fans where appropriate.
Where indoor temperatures remain dangerously high, particularly at night, people should consider moving to a cooler, safe location. Fans alone may not adequately protect people during extreme heat.
5. Eat fruits and maintain a balanced diet
Watermelon, oranges, cucumber and other water-rich fruits can contribute to daily fluid intake. Nigerians should continue eating balanced meals and avoid relying on sugary drinks as their main source of hydration.
6. Check on children and older people
Children, older adults and people who live alone may be particularly vulnerable to heat-related illness. Family members and neighbours should check on them regularly and ensure they have access to drinking water and a cool environment.
Parents must never leave children unattended in parked vehicles, even for a few minutes.
7. Take breaks during outdoor work
Market traders, farmers, security personnel, construction workers and transport operators should avoid pushing themselves beyond their physical limits in extreme heat.
Employers should provide access to drinking water, shade, rest breaks and appropriate measures to reduce heat exposure.
8. Avoid excessive alcohol consumption
Alcohol can contribute to dehydration and impair judgement. Residents should avoid excessive alcohol consumption during hot weather and prioritise water for routine hydration.
9. Do not ignore dizziness or unusual weakness
Headaches, dizziness, nausea, heavy sweating, muscle cramps and unusual weakness may be signs of heat exhaustion.
Anyone experiencing these symptoms should stop strenuous activity, move to a cooler place and begin cooling down. Medical attention should be sought if symptoms worsen or fail to improve promptly.
10. Do not depend entirely on fans in extreme heat
Fans can improve comfort under many conditions, but they may become ineffective or increase heat stress when air temperatures are extremely high, particularly above 40°C.
People experiencing dangerous indoor heat should seek a cooler environment rather than assuming that a fan alone will protect them.
11. Avoid strenuous exercise during peak heat
Jogging, football, intensive workouts and other strenuous activities should be moved to cooler periods of the day. Anyone exercising outdoors should take regular breaks and stop immediately if they feel unwell.
12. Do not stop prescribed medication without medical advice
Some medicines can affect sweating, hydration or the body’s ability to regulate temperature. People taking regular medication should consult a doctor or pharmacist about precautions during extreme heat rather than changing their treatment themselves.
13. Use oral rehydration solution appropriately
Oral rehydration solution (ORS) can help replace fluids and salts lost through diarrhoea, vomiting or significant fluid loss when used correctly. It is not a substitute for emergency treatment for heatstroke and is not routinely necessary for everyone experiencing hot weather.
14. Protect pregnant women and people with chronic illnesses
Pregnant women should remain hydrated, avoid excessive exertion and seek medical advice if they feel unwell. People with heart disease, kidney disease, diabetes or other chronic conditions may require individual advice on fluid intake, medication and heat exposure.
15. Pay attention to weather warnings
Residents should follow forecasts and heat-related advisories from the Nigerian Meteorological Agency (NiMet) and public health authorities. People should take precautions even when temperatures do not appear unusually high, as humidity can make it harder for the body to cool itself.
Medical Advice: When to Seek Urgent Treatment
Medical advice from the World Health Organization is that heatstroke should be treated as a medical emergency because delays in cooling the body and obtaining treatment can lead to severe complications or death.
Warning signs of heat exhaustion include heavy sweating, headache, dizziness, weakness, nausea and muscle cramps. The affected person should stop working, move to a cool place, loosen unnecessary clothing and have their skin cooled with water. Small sips of water may be offered if the person is fully alert and able to swallow safely.
Warning signs of heatstroke include confusion, seizures, collapse or loss of consciousness, and a dangerously high body temperature. The person needs immediate emergency medical assistance.
While waiting for help, move the person out of the heat, remove unnecessary clothing and rapidly cool their body with cool water and wet cloths. Do not give anything by mouth to someone who is confused or unconscious. Do not give paracetamol or aspirin as treatment for heatstroke.
Health professionals also advise Nigerians to seek medical attention when symptoms worsen, persist or fail to improve after cooling and rest. People with chronic illnesses should consult their healthcare providers about personalised precautions during periods of extreme heat.
Public health message: Staying hydrated, limiting exposure to excessive heat, taking regular breaks and responding quickly to warning signs can help prevent avoidable illness and deaths.
Sources: World Health Organization, Nigerian National Emergency Management Agency (NEMA), and the US Centers for Disease Control and Prevention (CDC).
