KUCHING: As Sarawak is expected to experience hotter weather this week, the public is urged to take simple but essential precautions to protect themselves from heat-related illnesses and poor air quality, with children, older persons and those with existing medical conditions among the most vulnerable.
Public health physician Professor Dr Helmy Hazmi said one of the most important precautions during prolonged periods of hot weather is to stay properly hydrated.
“Drink more water and make your tumbler your best friend,” he told Sarawak Tribune.
Dr Helmy advised the public to reduce their intake of sugary and caffeinated beverages, explaining that both can contribute to dehydration during hot weather.
He also encouraged the public to eat more fruits and vegetables, take frequent showers to help keep body temperature down, and wear a cap or sunscreen when outdoors.
“Eat more fruits and vegetables as they help keep you hydrated and are good for your overall health.
“Bath frequently because it helps keep your body temperature down. If you don’t want to use sunblock, then stay indoors whenever possible,” he said.
As haze conditions continue to fluctuate, Dr Helmy urged the public to keep N95 face masks on hand.
He said the public should wear face masks outdoors when the Air Pollution Index (API) reading is poor and keep windows closed during severe haze to reduce exposure to polluted air.
“Be prepared to wear a mask. The best choice is an N95 mask when conditions call for it.
“If you have a cough or flu, wear one too. If you are able to, invest in an air purifier with a HEPA filter,” he said..
On recognising heat-related illnesses, Dr Helmy urged the public not to ignore symptoms such as feeling hot, sweaty and generally uncomfortable.
He also reminded family members to watch for behavioural changes, especially among children and older persons.
“If you see your family members becoming unusually irritable, lethargic or tired especially during hot weather, that’s an early sign. Get help and see a doctor,” he said.
To minimise health risks from haze, Dr Helmy advised the public to rely only on information from official agencies.
“Listen to verified news from the Ministry of Health, the Department of Environment and other official agencies, whether on social media, television or radio,” he said.
At the same time, Dr Helmy also advised the public to adjust their exercise routines according to weather conditions and air quality.
“If conditions are not suitable, don’t exercise. Avoid exercising in hot and humid conditions or in poorly ventilated sports halls.
“If the API reading is poor, there should be no outdoor sports or exercise. If you become breathless, start coughing or experience chest pain while exercising, stop exercising,” he said
